A. Front Squats
Beginners: @ 22x2,  5, 5, 5
Intermediate/Advanced: @ 20x2  3-4 reps x 4 sets. If you hit 4 reps, go up in weight.

B.  2 Rounds AFAP
     Push Press 75/105 lbs x 7
     Double Unders x 9
     Burpees x 11

Rest 4 minutes

3 sets
    
   

A. Press -  4-5 reps x 3 sets (at least 3 warm up sets).  If you hit 5 reps, add weight. If you hit 4, stay at the same weight.

B. Row 21 calories AFAP

    Rest 1 minute

    3 rounds for time:
    Wall Balls x 20  14/20"
     Burpees x 15

Rest 1 minute

Row 21 calories AFAP

A. Deadlifts
4-5 reps (at least 4 warm up sets). If you hit 5 reps, go up in weight.


B.  3 Rounds for Time:
     Kipping chest to bar Pull ups x 20
    Shoulder taps x 40
    DB Snatch x 22 25/45 lbs
     

A1. Thrusters
Beginners: 7 reps x 5 sets (add weight with each set). Elbows up!!!

Intermediate: 5, 5, 5, 5 (add weight with each set).

Advanced:  3, 3, 3, 3 (add weight with each set).

For advanced, don't start too light.  The last set should be very close, if not to failure.

90 sec rest.


Beginners: If I can drive a truck through your back arch that is a result of your tight shoulders, please do ONLY the front squat portion. When you finish the squats, do a 30 sec weighted shoulder opener with a solid bodyline. 

 A2. Arms only straddle rope climbs
Beginners:Plank rope climbs x 3 reps x 4 sets. Don't cheat! Keep butt off the floor; rest 90 sec.

Intermediate 1: towel draped over the bar, do 2-4 towel pulls (1-2 per side) x 4 sets; rest 90 sec

Intermediate 2: eccentric straddle rope climbs x 2 reps x 4 sets; rest 90 sec.

Advanced 1: straddle rope climb (make sure you begin with your heels off the floor before you pull).  1-2 reps x 4 sets; rest 90 sec.

Advanced 2: straddle rope climb arms reversed. 1 rep x 4 sets; rest 90 sec.

B. AMRAP push ups in 30 sec
rest 30 sec
AMRAP Box Jumps in 30 sec.
Rest 30 sec.
AMRAP Toes to Bar in 30 sec.
rest 60 sec
5 sets