A:
6 sets of 6 Commando Pull-ups
6 sets of 6/6 GHD Single Leg Hip Extensions
Start a new round of both exercises every 2:30min.

B:
For time of:
30/24 Assault Bike / Bike
40 Wallballs
30/24 Assault Bike / Bike

Rest 3min.

Row 500m
40 KB Sumo Deadlift High-Pulls
Row 500m

Level 1: 16-20/8-12kg
Level 2: 24/16kg
Level 3: 32/24kg


ADVANCED CLASS

A:
Barbell Cycling- Power Clean & Jerk
12-9-6-4

B:
5 Rounds for time of:
400 m Run
14 Chest To Bar Pull-ups
16 DB Snatch 30/20kg