Level 1

E3M for 36 minutes
1st 3 minutes:
10 Squat Cleans   75#/55#
10 Push Jerks
10 Pull Ups
10 Squat Thrusts
2nd 3 minutes:
500m Row
3rd 3 minutes:
200m Run
10 Box Jumps  20″
10 Push Ups
Post Rx or cycles completed.

 

Level 2
AMRAP in 10 minutes
3 Muscle Ups
5 HSPU
15 Russian KB Swings   70#/53#
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run (= 2 reps)
10 Toes to Bar
20 Squats
5 Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
20/15 Calories On Assault Bike
10 Split Squat Jumps  1=1
10 CTB Pull Ups
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

800m Run
+
3 Rounds
10 Clean and Jerks  95#/65#
10 Burpees
20 Squats
+
800m Run
+
3 Rounds
20 Back Rack Reverse Lunge Steps
50 ft. Bear Crawl
Post time.