M/E Thruster, 3 Best Sets Kipping Dips, C2Bar, 6x1min Thrusters@50%1rm 30sec Recovery

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Thruster-Work to the limits of your movement

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Thruster-Work to the limits of your movement

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Thruster

(D) Individually complete-3 Best Sets Kipping Dip, Kipping C2Bar

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Thruster

(D) Individually complete-3 Best Sets Kipping Dip, Kipping C2Bar

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Thruster-Work to the limits of your movement

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Thruster

(D) Individually complete-3 Best Sets Kipping Dip, Kipping C2Bar

(E) Individually for max reps-6x1min Rounds Thrusters@50%1RM 30sec Recovery

FROM THE COACH (A)  (B)  (C) CFS Rules Apply (D) You can do more sets, just record your best 3 sets (E)