20 minute EMOM (every other minute)
20 yd sled push/drag
* 1st minute, complete sled push, then max effort thrusters in the first minute. Second minute is rest. 3rd minute is work, etc.
score is thrusters
Level 1 -
45/empty sled & empty bar
Level 2 -
95/45 On sled & 65/35 thruster
Level 3 -
Press = 3 sets of 8 tempo ring dips( 3 seconds down, 3 hold at bottom, 3 up, 3 hold at top)
135/95 sled & 95/65
3 sets alternating of :
A) 30-35 unbroken 30 lb wallballs
B) 3 Clean first pull, heavy and perfect.