Level 1

Complete the following in any order or rep scheme:
50 Power Cleans  115#/75#
50 GHD Sit Ups
50 Calories on Assault Bike
50 Back Squats
50 Pull Ups
Post time.

 

Level 2

EMOM for 10 minutes
1 Squat Clean + 1 Front Squat  *AHAP
+
5 – 10 – 15 – 20
Push Jerks  135#/95#
Box Jump Overs  24″/20″
– Rest 3 minutes –
20 – 15 – 10 – 5
KB Swings  70#/53#
Ring Dips
Post load and time minus 3 minutes.

 

Partner Workout
In teams of two, complete the following:

4 Rounds
P1: 250m Row
P2: Wall Sit
+
30 Tire Flips
P1:Flips Tire  250#/200#
P2: Hangs from Pull Ups Bar
+
800m Farmer’s Walk
P1: Walks w/KB’s  2 @ 53#/2 @ 35#
P2: Walks alongside P1
+
100 Wall Ball  20#/14#
P1: 200m Run
P2: Does Max Reps of Wall Ball while P1 runs
Post time.