Level 1

500m Row
30 Power Snatches  75#/55#
30 Overhead Squats
500m Row
– Rest 2 minutes –
3 Rounds
200m Run
20 Pull Ups
– Rest 2 minutes –
18 – 15 – 12 – 9
Calories on Assault Bike
KB Front Squats 2 @ 35#/2 @ 26#
KB Shoulder to Overhead
Post time minus 4 minutes.

 

Level 2

4 Rounds
100m Farmer’s Walk  2 @ 70#/2 @ 53#
1 Legless Rope Climb  15′
10 Burpees
– Rest 3 minutes –
800m Run
30 Overhead Lunge Steps  115#/85#
15 Bar Muscle Ups
Post time minus 3 minutes.