Level 1

5 Rounds

8 Front Squats (80% of 1RM)

6 Deadlifts (80% of 1RM)

4 Box Jumps (30" /24'')

2 Rope Climbs

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Level II

3 Position Snatch  5 X 1

Hang Clean 3 X 2

Then..

10 Rounds

2 BW Bench Press (W-85% BW)

2 Muscle Ups

2 Weighted Pull Ups ( 35#/ 20#)

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Coaching Tips:  Scale load and movement to match your current fitness level.  The quality of movement doing the front squat starts and ends with the elevation of your elbows. Keep driving the elbows up while lowering into the squat, but even more so on the extension of the hips and knees.  Setting the back muscles in place before standing up on the deadlifts is the critical portion of the move. Keep the torso tight. Don't be intimidated by the height of the boxes. Make sure the moment you explode into the jump, you  pull your knees into your chest to create space between the box and your feet.  Level II, if you have not mastered the muscle up, substitute with  weighted ring dips.

STUFFED PUMPKIN

1 4 lb. Pumpkin

2 lbs. Ground Turkey

6 Celery Stalks

1 Small Red Onion

6 oz. Dried Cranberries (or Golden Raisins)

1/2 c. Chopped Walnuts

Salt, Pepper & Oregano to taste.

Preheat oven to 400 degrees.

Cut the top off of the pumpkin and remove the seeds and ALL of the stringy insides.  Rinse, pat dry, place on a foil lined cookie sheet or other large baking pan and set aside.  In a large skillet, brown the ground turkey with the celery, onions, salt, pepper, and oregano until cooked through.  Drain off any liquid.  Stuff turkey mixture into the pumpkin and replace the lid.  Add water to cover the bottom of the baking pan and cover the entire pumpkin loosely with foil.  Bake for 1 1/2 – 2 hrs. depending on how soft you like your squash.  Remove foil and bake for another 15 minutes.  To serve, simply scoop the filling onto a plate making sure to scoop out some of the pumpkin, or you can slice the pumpkin and serve the filling on top.  I added a salad to complete the meal.

Other than scooping out the pumpkin, this was very easy to make and, although it was different, my husband thought is was really good, son #1 loved it minus the cranberries because he "doesn't like to mix sweet and spicy", and son #2 liked it minus the pumpkin because he "doesn't find any squash to his liking."   I enjoyed it and, since I made enough for leftovers, can tell you that it reheats well.