Level 1

E3M for 36 minutes
1st 3 minutes:
2 Rounds
5 Deadlifts   135#/95#
10 Push Ups
15 Squats
2nd 3 minutes:
250m Row
20 Walking Lunges
3rd 3 minutes:
200m Run
30 Double Unders
5 Burpees
Post Rx or cycles completed.

 

Level 2

“Open Workout 15.3”

AMRAP in 14 minutes of:
7 Muscle Ups
50 Wall Ball  20# @10′ /14# @ 9″
100 Double Unders
– Rest 5 minutes –
AMRAP in 14 minutes
20 Calorie Row
10 Burpees Over Rower
Post rep totals for each.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
600m Run
100 ft. Bear Crawl
100 ft. Walking Lunges
20 Alternating DB Hang Clean and Jerks   35#/25#
10 Burpees
Post time.