Level 1
500m Row
100 jump Rope Reps
35 Wall Ball 20#/14#
35 Box Jumps  20″
35 Sit Ups
800m Run
35 KB Swings  53#/35#
35 Push Ups
35 Lunge Steps
100 Jump Rope Reps
500m Row
Post time.

 

 

 

 

 

 

Level 2
50 Walking Lunge Steps
40 Pull Ups
30 Box Jumps  20″
50 Double Unders
40 Ring Dips
30 Toes to Bar
50 KB Swings  70#/53#
40 GHD Sit Ups
30 DB Hang Squat Cleans  35#/25#
50 GHD Hip Extensions
40 Wall Ball  20# @10/ 14# @ 10′
3 Rope Climbs
Post time.

 

 

 

 

Level 2X
Front Squat  5 X 5
Weighted GHD Hip Extensions 3 X 10
30 TGU’s  53#/35#
Post load and time.