M/E Conventional Deadlift, 3 RFT 16KB Front Rack Lunge, 12 SDHP, 12 KB Swings, 12 Weighted Situps, Complete 100 Banded Good Mornings & Banded Abmat situps

Beginner 

(A) Conventional Deadlift-Work to the limitations of your movement & WallWalks

(B) Individually for time-3 Rounds-16 KB Front Rack Lunge 20/12kg, 12 SDHP, 12 KB Swings, 12 Weighted Sit ups

(C) Individually complete-50 Banded Good Mornings, 50 Abmat Situps

Intermediate 

(A) M/E Conventional Deadlift

(B) Individually for time-3 Rounds-16 KB Front Rack Lunge 24/16kg, 12 SDHP, 12 KB Swings, 12 Weighted Sit ups

(C) Individually complete-75 Banded Good Mornings, 75 Abmat Situps

Advanced 

(A) M/E Conventional Deadlift

(B) Individually for time-3 Rounds-16 KB Front Rack Lunge 32/24kg, 12 SDHP, 12 KB Swings, 12 Weighted Sit ups

(C) Individually complete-100 Banded Good Mornings, 100 Banded Abmat Situps

From the Coach-(A) CFS Rules Apply (B) Hold the KB in the front rack (C) Stay in the band until the 100reps is done