Strength

Alternating Every 90 seconds for 12 minutes (4 sets each):

6 Floor Press

12 Band Pull Aparts

MetCon:

As Many Rounds and Reps as possible in 12 minutes:

7 Wall Balls

5 Pull-ups

3 Power Cleans

*Pace Goal: 9-11 Rounds

Beginner: MB Thrusters, Ring Rows, Muscle cleans with training bar or empty barbell

Intermediate: 14/10, Jumping/Banded Pull-ups, 135/95

Advanced: 20/14, 165/115

Sport: 25/20, chest to bar, 185/125