Basics Skillwork: BOMB Throws, Hammer Swings, Box Jumps, HR Push-ups
Level 1/2 Strength: Shoulder Press 1×12 @ 40-50%, 1×8 @ 50-60%, 3-3-3+, Increase weight by 10% and do 2 x 3+ of Push-Press
Level 1/2 Endurance: EMOTM for 5 minutes – 2 Lunges (1 each leg), 2 Burpees , 2 Box Jumps 20″/16″.

WOD
All Levels
“FGB Style”
Three 5 minute rounds
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.

1. BOMB Throws 20#/14#
2. Sit-ups
3. Hammer Swings
4. Box Jumps 20″/16″
5. Hand-release Push-ups

The clock does not reset or stop between exercises.
On call of “rotate,” the athlete/s must move to next station immediately for good score.
One point is given for each rep.