Level One

EMOM 12
Odd: 10 GHD Sit-Ups
Even: 8/5 Ring Dips
+
3 Rounds (One Minute @ Each Exercise)
KB Swings 53/35#
Air Squats
Power Cleans 95/65#
Burpees
Cals on Bike
-Rest One Minute B/T Rounds
-Post Rx or Completed and Total Reps

Level Two

EMOM 12
Odd: 3 Deadlifts @315#/225#
Even: 8/5 Strict Pull-Ups
+
5 Rounds (Each Round is 3 Minutes)
25 Wall Ball  20#/14#
15 Toes to Bar
Max Double Unders
-Rest 3 Minutes B/T Rounds
-Post Rx or Not and Total D/U’s

“Weighted Vest Wednesday”
20#/14#

200m Farmers Carry 53/35#
25/20 Push-Ups
25  Squats
25/20 Push-Ups
100m Walking Lunges
25 Box Step-Ups 20″
25 Pull-Ups
25 Box Step-Ups
200m Farmers Carry
-Post Time