Level 1

EMOM for 15 minutes
1st min: 5 Power Clean and Jerks    95#/65#
2nd min: 7 Burpees
3rd min: 10 Front Squats
– Rest 3 minutes –
EMOM for 15 minutes
1st min: 35 Double Unders
2nd min: 200m Row
3rd min:  10/7 Calories on Assault Bike
Post Rx or cycles completed for each.

 

Level 2

3 Rounds
50 Double Unders
10 Power Snatches  115#/75#
15 CTB Pull Ups
200m Run
10 HSPU
15 GHD Sit Ups
30 Squats
10 Burpees
15 Box Jumps  24″/20″
Post time.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
200m Run
15 KB Swings  Right Arm  53#/35#
15 KB Swings  Left Arm
25 Squats
15 Push Ups
10 Pull Ups
Post time.