Level 1

21 – 18 – 15 – 12 – 9 – 6 – 3
SDLHP  75#/55#
Push Press
Squats
Squat Thrusts
* Do 25 Double Unders after every round.
+
50 Calories on assault bike.
Post time.

 

Level 2

E2M for 12 minutes
3 Deadlifts @ 80% of 1RM>
+
EMOM for 12 minutes
Odd minutes: 20 Russian KB Swings  70#/53#
Even minutes: :45 seconds hang from Pull Up bar
+
AMRAP in 7 minutes
20 Double Unders
3 DB Thrusters  50#/35#
3 Burpees Over DB
* Increase the Thruster and Burpee reps by 3 every round.
Post load, Rx or cycles completed and rep total.

 

“Weight Vest Wednesday”
20#/14#

1250m Row
20 Step Ups  20″
50 Plate Clean and Press  45#/35#
1000m Row
30 Step Ups
50 Plate Clean and Press  35#/25#
750m Row
40 Step Ups
50 Plate Clean and Press  25#/15#
Post time.