Level 1

800M Run

+

80-60-40-20 Squats

40-30-20-10 KB Swings 53/35#

20-15-10-5 Burpees

*80 Squats, 40 KBS, 20 Burpees; 60 Squats, 30 KBS, 15 Burpees…

Post time.

Extra Credit

5 Min Shoulder Mobility

 

Level 2

Every :30 Sec for 20 Intervals (Choose load)

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Snatch Balance

+

AMRAP in 12 Min

50M Farmer’s Walk 2@70#/2@53#

12 KB Deadlifts

100M Run

Post load and total rounds.

Extra Credit

5 Min Shoulder Mobility

 

Barbell Club

EMOM for 20 Min: 1 Power Clean

+

Bent Over Rows (1″ off the ground) 5×5

+

Wtd Strict Ring Dips 5×5

Post loads.