Level 1

EMOM for 12 minutes
Odd minutes: 3 Squat Cleans   *AHAP
Even minutes: 10 GHD Hip Extensions
+
3 Rounds
400m Run
21 KB Swings   53#/35#
12 Box Jumps  20″
Post load and time.

 

Level 2

800m Run X 3
Rest 2 minutes between runs
+
400m Run X 4
Rest 1 minute between runs
Post time minus 9 minutes.

 

“Weighted Vest Wednesday”
20#/14#
4 Rounds
600m Run
5 Burpee Pull Ups
20 Overhead Walking Lunges  45#/35#
20 Deadlifts  135#/95#
Post time.