Level 1

EMOM for 30 minutes
1st minute: 3 Deadlifts *AHAP
2nd minute: 10 Toes to Bar
3rd minute: :30 Handstand Hold
4th minute: 10 Goblet Squats *AHAP
5th minute: 15/10 Calories on Assault Bike
6th minute: Rest
Post loads.

 

 

 

 

 

Level 2

Squat Snatch from Pull Boxes
* Increase load until form breaks down for 20 minutes.
+
Back Squat 5,5,5,5,5 *AHAP
Post loads.

 

 

 

 

Old School

1 Mile Run
+
3 Rounds
50 Double Unders
20 Front Rack Lunge Steps 95#/65#
15 Push Jerks
10 Pull Ups
5 Burpees
+
1 Mile Run
Post time.