WOD 1: 2 rep thruster with a 5 second pause overhead. Use the hold to work shoulder and midline stability.
WOD 2: Every 2:30 for 5 rounds complete.
Advanced: 5 pistols left leg, 5 pistols right leg, 5 push press 165/115 and 5 muscle-ups.
Intermediate: 15 air squats. 5 push press 125/85, 5 man makers 35/20
Beginner: 10 air squats, 5 push press 95/65 and 5 Target burpees