Level 1

50 Double Undres
50 Squats
+
1000m Run
+
25 Thrusters    75#/55#
25 GHD Sit Ups
25 Burpees
25 Pull Ups
25 Push Jerks
+
1000m Run
+
50 Squats
50 Double Unders
Post time.

 

Level 2

5 Rounds
200m Run
8 Power Cleans    205#/115#
5/3   Muscle Ups
+
*Not for time.
5 Sets
Bench Press   3,3,3,3,3
Weighted Pull Ups   3,3,3,3,3
Post time and loads.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
5 Rounds
16 DB Alternating Lunges    35#/25#
14 DB Push Press
12 DB Floor Press
10 Pull Ups
100 ft. Bear Crawl
+
1000m Run
Post time.