A. Warm up
Tabata : ( 8sets of 20" work, 10" rest)
Burpees
Push ups
Sit ups
B. Skill : OVERHEAD SQUAT (OHS)
C. For time :
30 OHS
21 pull ups
20 OHS
15 pull ups
10 OHS
9 pull ups
C. Core
4x25 sit ups
Every set 10 strict ttb
Rest as needed
Level 2:
A. 10 mins to establish 1RM OHS
B. E2MOM 10 mins
Back squat x4 @90%
C. For time
21 Thrusters@60/40kg
42 pull ups
15 squat Clean
30 pull ups
9 Clusters
18 pull ups
D. Core :
3sets of :
10x hollow rocks
10x arche rocks
10x strict TTB
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