Level 1

30 Min to complete 500 reps from the following exercises:

KB Swings 53/35#

Pull Ups

Ball Slams 25/20#

Push Ups

Sit Ups

Double Unders

*50 rep minimum per exercise; no more than 200 reps for double unders and situps

Post time or total reps completed.

 

Level 2

EMOM for 12 Min

8 Wall Ball 30/20#@10′

3 CTB Pull Ups

+

18 Min Time Cap:

3 Rounds

400M Run

5 KB Snatches with Rotation (R+L=1) 53/44#

20 KB Flip Squats

+

AMRAP in 5 Min

Max Reps Alternating TGU (R+L=1) 53/44#

Post Rx or not, time and reps.

 

Barbell Club

Bench Press 5,5,5,5,5

+

EMOM for 20 Min: 1 Power Clean

Post loads.

 

CF Old School

5K Run or 5K Row

Post times.