BEGINNER

1-

Squat Therapy

2-

3RFT

Every 3 minutes complete:

500m Row

Wall Ball Ground to Overhead x max rep

Rest 3’ between sets.

INTERMEDIATE

1-

E3MOM for 5 sets

4 Pause Front Squat @70-80% @31X1

2-

3RFT

Every 3 minutes complete:

500m Row

Ground to Overhead x max rep @60/40 Kg

Rest 3’ between sets.

ADVANCED

1-

2’ Cap time:
100 Double-Unders
Muscle-Ups x Max Reps in remaining time

2-

E3MOM for 5 sets

4 Pause Front Squat @70-80% @31X1

3-

3RFT
400 meter run
10 Ground to Overhead 70/50
20 Toes to Bar
30 Wall Ball 9/6