Level 1 EMOM for 30 minutes 1st minute:  5 Back Squats   *AHAP 2nd minute:  15 Russian KB Swings   70#/53# 3rd minute: 25 Double Unders 4th minutes: 15/12 Calorie Row 5th minute:  10 Burpees 6th minute: [...]

Level 1 600m Run + 21 - 15 - 9 Power Cleans  95#/65# Front Rack Lunge Steps Burpees + 600m Run + 21 - 15 - 9 Push Jerks Pull Ups Hand Release Bent Over [...]

Level 1 "No Time Tuesday" 5 Sets 10 DB Bench Press   *AHAP 1 Rope Climb  15' 8/5 Bar/Ring Dips 12 GHD Sit Ups 20 Calories on Assault Bike Post load.   Level 2 Bench Press  [...]

Level 1 Complete the following in any order and any rep scheme. 50 Calorie Row 10 Sled Pushes   135#/90# 25 Burpees 50 GHD Sit Ups 50 Back Squats   95#/65# 25 Pull Ups 800m Row 25 [...]

Choose One: #1 4 Rounds 200m Farmer's Walk  2 @ 53#/35# 50 Double Unders 25 Russian KB Swings 15 Pull Ups Post time.   #2 35 - 30 - 25 - 20 Front Squats   75#/55# [...]

The gym will open at 7:00 am this morning.   Level 1 Deadlift 3,3,3,3,3   *AHAP + 3 Rounds 400m Run 30 Double Unders 30 Squats 30 Sit Ups 30 Walking Lunges Post load and time. [...]