A. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to a 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min

B. Push Press
Beginner: 5, 5, 5; rest 2 min
Intermediate: 2, 2, 2, 2; rest 2 min
Advanced: work to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min (NOTE: if you are training tomorrow, leave out the push press. Tomorrow we do clean and jerk).

C. 800 meter run for time. PLEASE POST RESULTS!!
Advanced folks who are training tomorrow, do 2 sets; rest 10 min between.

If you cannot fathom running 800 meters without stopping, do 600 or 400 meters.

A. Back Squats
Beginner: @ 22x2; 5, 5, 5; rest 2 min

Intermediate:2 , 2, 2, 2; rest 2 min

Advanced: go to a 1RM, drop 20 lb and do 2 reps x 3 sets; rest 2 min


B. KB Swings 1 min 35/50 lbs Russian
wallballs 14/20 lbs 1 min
double unders 1 min
burpees 1 min
rest 4 min
4 sets

A. Front Squats
Beginner: 22x2 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to your 1 RM, drop 20 lbs, and do 2 reps x 3 sets

B1. Front lever
Beginner: 10 sec scapular hold (try and elevate rib cage) x 4 sets
Intermediate: 10 sec lever knees pushed against elbows x 4 sets
Advanced: 10 sec lever x 4 sets

B2. Petersen Step Up, 3 second negative x 4 sets (work to push your knee as far ahead as possible).


B3. 1 leg GHD @ 30x1, 8 reps x 4 sets

B4. Ring Dips
Beginner: 30 sec support hold (use a partner if necessary) x 4 sets
Intermediate: either 1 negative or 1-5 reps x 4 sets
Advanced: AMRAP x 4 sets

B5. elegant gymnastics pose x 5 reps x 4 sets

A. Handbalancing
Beginners: 30 sec chest to wall holds x 5 sets; rest 1 min
Intermediate/Advanced: 5-10 heel taps x 2 sets; rest 1 min
5-10 toe taps x 2 sets; rest 1 min
6 kick-ups x 5 sets; rest 30 sec.

B. Back Squats
Beginner: 5, 5, 5, @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets

C. 7 power cleans @ 80% 1RM
5 box jumps 30/26"
Run 100 meters (50 meters there and back)
rest 4 min
2 sets