WOD: 2 rounds for total reps:
On a 3:00 clock: 400-m run | Max chest-to-bar pull-ups| 1:00 rest
On a 3:00 clock: 400-m run | Max handstand push-ups | 1:00 rest
On a 3:00 clock: 400-m run | Max Front Squats @ 135/95 | 1:00 rest
Intermediate: 2 rounds for total reps:
On a 3:00 clock: 400-m run | Max chin-over-bar pull-ups | 1:00 rest
On a 3:00 clock: 400-m run | Max pike push-ups | 1:00 rest
On a 3:00 clock: 400-m run | Max Front Squats @ 95/65 | 1:00 rest
Beginner: 2 rounds for total reps:
On a 3:00 clock: 200-m run | 20 ring rows | 1:00 rest
On a 3:00 clock: 200-m run | 20 push-ups from the knees | 1:00 rest
On a 3:00 clock: 200-m run | 20 DB goblet squats (10/15 lb) | 1:00 rest
Home Workout: 2 rounds for total reps:
On a 3:00 clock: 400-m run | Max alternating DB rows in plank (35/50 lb) | 1:00 rest
On a 3:00 clock: 400-m run | Max DB push presses | 1:00 rest
On a 3:00 clock: 400-m run | Max single-DB goblet squats 1:00 rest
Cool down: 1 set:
1:00 foam roll lats/side
1:00 foam roll quads/leg