M/E Floor Press, Complete 3 Best Sets Max Weighted Dips & C2Bar@80%1RM, Complete 3 Best Sets Max Strict Dip & C2Bar, Row 3KM AFAP

Beginner 

Shoulder Strength & Stability

(A) Bench Press-Work to the limitations of your movement & Pullups-3 sets 3-5reps at lightest band possible between sets.

(B)  In teams of 2-40 Calorie Row, 40 Wallballs 9/6kg 10/9ft, 40 Box Jump Overs 20/12", 40 HR Pushups ,40 Box Jump Overs 20/12", 40 Wallballs. Partition reps as needed 

Intermediate 

Shoulder Strength & Stability

(A) M/E Bench Press & 3 best sets Strict C2Bar

(B) In teams of 2-50 Calorie Row, 50 Wallballs 9/6kg 10/9ft, 50 Box Jump Overs 24/18", 50 Ring Dips, 50 Box Jump Overs 24/18", 50 Wallballs. Partition reps as needed

Advanced 

Shoulder Strength & Stability

(A) M/E Floor Press 

(B) Individually complete 3 Best Sets-Max Weighted Dip & C2B@80%1RM

(C) Individually complete 3 Best Sets-Max Strict Dip & C2B

(D) Individually for time-Row 3km 

Coaches Tips-(A) CFS Rules Apply. (B & C) You can have as many sets as you wish, record your best 3 (D) AFAP