Level I
“Tabata This”
8 Rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.  Each set is followed by a 1 minute rest period.
Squats
Push Ups
Sit Ups
Pull Ups
Row (for calories)
Post your lowest number of reps (calories on rower) per exercise and add for a total.
Example: Squat 18/ Push Up 10/Pull Ups 7/Sit Up 17/ Row 9 = 61
Level II
AMRAP in 7 Minutes of Squat Snatch  135#/93#
+
10 Rounds
20 Double Unders
12 Push Ups
Post reps and time.
Strength
Deadlift  5 X 5
Push Jerk  2,2,2,2
20 Weighted Sit Ups   35#/25#  X 4
Post loads and Rx or not.