ADVANCED
A. For Time
400m run
10 Pullups (any style)
20 Pushups
30 Sit-ups (any style)
40 Squats
400m Run
B. 4 Sets for Quality
20 Hollow Rock
20 Ark Rock
1′ Rest
C. For Time
12-9-6-3 of
Thruster @60/45 kg
SDHP @60/45 kg
—————
INTERMEDIATE
A. For Time
400m run
10 Pullups (any style)
20 Pushups
30 Sit-ups (any style)
40 Squats
400m Run
B. 4 Sets for Quality
15 Hollow Rock
15 Ark Rock
1′ Rest
C. For Time
12-9-6-3 of
Thruster @45/30 kg
SDHP @45/30 kg
—————
BEGINNER
A. For Time
400m run
10 Pullups (any style)
20 Pushups
30 Sit-ups (any style)
40 Squats
400m Run
B. 4 Sets for Quality
30″ Hollow Hold
30″ Ark Hold
2′ Rest
C. For Time
12-9-6-3 of
Thruster @by feel
KB SDHP @by feel
—————
Time Cap: 10′

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