Level 1

EMOM for 15 minutes
1st minute: 3 Deadlifts * AHAP
2nd minute: 10 GHD Sit Ups
3rd minute: 5/3 Strict Pull Ups
+
4 Rounds
15/12 Calories on Assault Bike
25 Double Unders
20 Thrusters 45#/35#
Post load and time.

 

 

 

 

Level 2

Clean and Jerk
* Increase load until form breaks down for 20 minutes.
+
20 Turkish Get Ups 53#/44#
Post load and time.

 

 

 

 

Old School

8 Rounds
250m Row
200m Run
+
4 Rounds
30 Double Unders
25 Squats
25 Sit Ups
15/10 Push Ups
10 Pull Ups
Post time.