Level 1

EMOM for 30 minutes
1st minute: 5 Deadlifts 185#/125#
2nd minute: 6 KB Front Squats 2@35#/26#
3rd minute: 5 Box Jumps 24”/20”
4th minute: 30 Double Unders
5th minute: 12/8 Calories on Assault Bike
6th minute: Rest
Post Rx or cycles completed.

 

 

 

 

 

Level 2

Squat Snatch from Pull Boxes
* Increase load until form breaks down for 20 minutes.
+
3 Rounds
350m Row
15 GHD Hip Extensions
15 Toes to Bar
Post load and time.

 

 

 

 

Old School

10 Rounds
200m Run
12 Wall Ball 20#/14#
20 Double Unders
3 Burpee Pull Ups
Post time.