3 Rounds of

Advanced

Run 400 m
21 KB swings @ 45 #
12 pullups

Intermediate

Run 250 M
21 KB Swings @ 35 #
9 Pullups

Beginner

Run 100 M
21 KB Swings @ 20#
6 Pullups

Max 1 Rep

Bada-Bing and OverLoed

8 Sets of the following – keep track of Reps / set

30 sec of Med Ball Cleans
30 sec of Ring Row
30 sec of Frog Jumps
30 sec of Clap Pushups

1 minute rest

5 rounds –

7 sets of the following
HPC –
Front Squat –
Push Press –
Back Squat –
Push Press

for time

Rest 3 minutes between rounds