Choose One: #1 6 Rounds 10 Calories on Assault Bike 100 ft. Sled Push 180#/135# 14 DB Walking Lunges 35#/25# 12 DB Push Press 10 Toes to Bar 200m Run Post time.       [...]

Level 1 800m Run 20 Box Jumps 20” 30 Russian KB Swings 53#/35# 50 Squats 30 Push Ups 20 GHD Sit Ups 100 Double Unders 20 GHD Sit Ups 30 Push Ups 50 Squats 30 [...]

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 [...]

Level 1 21 - 18 - 15 - 12 - 9 - 6 Alternating DB Snatches 35#/25# DB Goblet Squats Lateral Box Hops  R+L=1 12” Calorie Row * 200m Run after every round. Post time. [...]

Level 1 EMOM for 10 minutes 1 Power Clean + 1 Hang Power Clean * AHAP + 4 Rounds 250m Row 5 Burpees 30 Russian KB Swings 53#/35# Post load and time.       [...]

Level 1 4 Rounds 10 Back Squats 135#/95# 200m Run + 4 Rounds 10 Bench Press 115#/75# 200m Run + 100 Sit Ups Post time.         Level 2 5000m Row * Every [...]