Level 1
Strength
EMOM for 10mins
1st – 8 Ring Rows
2nd – 10 Strict Knee Raises
WOD
20min AMRAP of:
7 Sumo Deadlift High Pull(24kg/16kg)
9 Box Jumps(24/20)
11 Med Ball Squat Clean(14lb/8lb)
Level 2
Strength
5 rounds of:
30sec Strict Pull-Ups
30sec rest
30sec Strict Toes to Bar
30sec rest
WOD
20min AMRAP of:
7 Sumo Deadlift High Pull(32kg/24kg)
9 Box Jumps(24/20)
11 Med Ball Squat Clean(20lb/14lb)