scaled

DEADLIFT

BACK SQUAT

FRONT SQUAT

OVERHEAD SQUAT

SQUAT CLEAN

SNATCH

SHOULDER TO OVERHEAD

THRUSTER

WALL BALL

DUMBBELL SNATCH

KB SWING

BAR/BOX FACING BURPEE

HANGING KNEE RAISE

PULL-UP(FINAL)

RING ROW

HAND RELEASE PUSH-UP

BOX STEP UP/WITH WEIGHT

ABMAT SIT-UP

SINGLE UNDERS

ROW

RUNNING

​

​

205/145

155/105

115/75

75/55

115/75

75/55

95/65

75/55

14/10

45/25

53/35

DEADLIFT

BACK SQUAT

FRONT SQUAT

OVERHEAD SQUAT

SQUAT CLEAN

SNATCH

SHOULDER TO OVERHEAD

THRUSTER

WALL BALL

DUMBBELL SNATCH

KB SWING

BAR/BOX FACING BURPEE

TOES TO BAR

CHEST TO BAR

BAR MUP(FINAL)

RING MU(MEN FINAL)

HSPU

ROPE CLIMB

GHD SIT-UP

DOUBLE UNDERS

ROW

RUNNING

​

275/185

225/155

185/125

135/85

165/105

135/95

135/95

115/85

20/14

70/45

70/53

masters

DEADLIFT

BACK SQUAT

FRONT SQUAT

OVERHEAD SQUAT

SQUAT CLEAN

SNATCH

SHOULDER TO OVERHEAD

THRUSTER

WALL BALL

DUMBBELL SNATCH

KB SWING

BAR/BOX FACING BURPEE

TOES TO BAR

CHEST TO BAR

BAR MUP(FINAL)

BURPE BOX JUMO

HSPU

ROPE CLIMB

GHD SIT-UP

DOUBLE UNDERS

ROW

RUNNING

​

​

225

205

165

115

135

135

135

95

20

70

70