Level 1 "No Time Tuesday" 5 Sets 12 DB Step Ups    20"/16"      *AHAP 5 Strict Shoulder Press    *AHAP 8/4   Ring / Bar Dips 12 GHD Sit Ups 16 Single Leg Elevated [...]

Level 1 EMOM for 12 minutes Odd minutes:  1 Power Clean + 1 Front Squat + 1 Jerk   *AHAP Even minutes:  :45 Handstand Hold + AMRAP in 20 minutes 25 Double Unders 12 Thrusters   75#/55# [...]

Choose One: #1 5 Rounds 15/12 Calories on Assault Bike 12 Alternating DB Squat Snatches     35#/25# 12 Pull Ups 12 GHD Sit Ups 36 Double Unders Post time.   #2 800m Run + 21 [...]

Partner Workout In teams of two, complete the following: 4 Rounds 30 Double Unders 10 GHD Sit Ups 10 Clean and Jerks   115#/75# * P1 Starts round and once P1 has completed the first exercise, [...]

Level 1 EMOM for 12 minutes Odd minutes: 3 Deadlifts    *AHAP Even minutes: 10 GHD Sit Ups + 18 - 15 - 12 - 9 - 6 Hang Power Snatches   75#/55# Alternating Front Rack [...]

Level 1 500m Row X 2 1 minute rest between efforts * work on efficient rowing technique. 750m Row X 2 2 minute rest between efforts 1000m Row + 3 Rounds 20 Right Arm KB [...]