Level 1

10 min EMOM

Odd: 2 strict press AHAP

Even: 1 box jump AHAP (work towards 1 rep max)

+

Buy-in: 25 calorie row

10-8-6-4-2

power snatches (95/65)

box jumps (24/20)

hspu

front squats (95/65)

Cash out: 25 calorie row

*Post load/height/time

 

Level 2

10 min AMRAP

5 bar muscle ups

10 db front squats (50/35)

50 double unders

-rest 3 minutes-

10 min AMRAP

20 ghd sit-ups

25’ db bear crawl

10 db cleans

-rest 3 minutes-

10 min AMRAP

600m run

30 db thrusters

Max burpees in remaining time

*Post rounds+reps and max burpees

 

Old School

5 rounds for time

400m run

10 pull-ups

20 alternating plank shoulder taps 

25 squats

*Post time