Basics Skillwork: Squats – Air, Front, Back and OH.
Strength: Back Squat 1×10@ 50%, 1×8@60%, 3-3-3+
Endurance: 10 Push-ups, 10 Sit-ups, 10 box jumps 20/16″, 3x

WOD
“FGB Style”
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. Complete 3 rounds. The stations are:

Level 1/2

• 1:00 Rope Climb, 5 points per ascent
• 1:00 Row for Calories
• 1:00 KB Swings, 70/55 #
• 1:00 Chest Slap Push-ups
• 1:00 Bag Cleans, 60/40 #
• rest 1:00

Basics

• 1:00 Pull-ups
• 1:00 MB Squat Cleans
• 1:00 Push-ups
• 1:00 Row for Calories
• 1:00 KB Swings, 35/20 #
• rest 1:00

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