Level 1

21 – 15 – 9
Power Cleans  95#/65#
Pull Ups
Into
800m Run
+
9 – 15 – 21
Burpees Over Bar
Front Rack Lunge Steps
Into
800m Run
+
21 – 15 – 9
KB Swings  53#/35#
Box Jumps  20″
Post time.

 

Level 2

AMRAP in 7 Minutes
3 Ring Muscle Ups
10 Box Jump Overs  42″/20″
– Rest 3 minutes –
AMRAP in 7 minutes
30 Double Unders
5 Front Squats  185#/125#
– Rest 3 minutes –
AMRAP in 7 minutes
15 Deadlifts  185#/125#
10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 7 minutes
15 GHD Sit Ups
15 Toes Thru Rings
Post rep total for each.

 

“Weighted Vest Wednesday”
20#/14#
800m Run
30 Deck Squats  25#/15#
10 Burpees
800m Run
30 Push Ball  20#/14#
10 Burpess
800m Run
30 Med Ball Cleans
10 Burpees
Post time.