Ind for time 1 Round 21 Strict HSPU, 21 Front Squats, 21 Burpees Over Bar, Ind for time 10 Rounds 1 legless rope climb, 6 x 10m Shuttles

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Individually for Time-21 HR PU, 21 Front Squats 50/30kg, 21 Burpees Over Bar (10min Cap)

(D) Individually for Time-5 Rounds 2 Reverse Rope Climb, 6 x 10m Shuttles (8min Cap)

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Individually for Time-21 Strict PU, 21 Front Squats 60/40kg, 21 Burpees Over Bar (10min Cap)

(D) Individually for Time-5 Rounds 1 Rope Climb 15/12ft, 6 x 10m Shuttles (8min Cap)

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Individually for time-1 Round 50 Calorie Row, 15 HSPU, 50 Double Unders (7:30min Cap)

(D) Individually for time-50 Pullups, 50 Wallballs 9/6kg 10ft (7:30min Cap)

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Individually for time-1 Round 40 Calorie Row, 15 HSPU + 1 Abmat, 40 Double Unders (7:30min Cap)

(D) Individually for time-40 Pullups, 50 Wallballs 6kg 10ft (7:30min Cap)

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Individually for Time-21 Strict HSPU, 21 Front Squats 88/57kg, 21 Burpees Over Bar (10min Cap)

(D) Individually for Time-10 Rounds 1 Legless Rope Climb 14ft, 6 x 10m Shuttles (11min Cap)

FROM THE COACH (A)  (B)  (C)   (D)  (E)