Level 1
Strength
Back Squat
5 x 5 @ 90% of 5RM
WOD
EMOM for 20mins
1st min – 200m/150m Row
2nd min – 10 DB Shoulder to Overhead(15kg/10kg)
3rd min – 15 Knee Raises
4th min – 10 Push-Ups
5th min – 10 Alt Pistol Squats
Level 2
Strength
Back Squat
5 x 5 @ 90% of 5RM
WOD
EMOM for 20mins
1st min – 200m/150m Row
2nd min – 10 DB Shoulder to Overhead(20kg/15kg)
3rd min – 10 Toes to Bar
4th min – 15 Push-Ups
5th min – 10 Alt Pistol Squats