Level 1

21 – 15 – 9
Russian KB Swings 53#/35#
Alternating KB Rows
GHD Sit Ups
+
800m Run
+
21 – 15 – 9
Thrusters 75#/55#
X2 Double Unders
Squat Thrusts
Post time.

 

 

 

 

Level 2

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

 

 

 

 

Old School

1 Mile Run
+
3 Rounds
20 Wall Ball 20#/14#
10 Pull Ups
30 Double Unders
+
1 Mile Run
Post time.