Level 1

800M Run

30 Floor Press 95/65#

30 Floor Wipers (R+L=1)

600M Run

30 Alternating Front Rack Lunges

30 Push Press

400M Run

30 SDL-HP

30 Lateral Bar Hops (R+L=1)

200M Run

Post time.

 

Level 2

Every :30 sec for 20 Intervals

1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat 135/95#

Rest 5 Min

AMRAP in 7 Min

50 Double Unders

5 Wall Walks + 4 Shoulder Touches

Rest 3 Min

5 Min Max Calories on Airdyne

Post Rx or not, total reps and calories.

 

Barbell Club

EMOM for 15 Min: 1 Power Clean and Jerk (start at 70%1RM PCL)

+

E3MOM for 15 Min: 5 Overhead Squats *AHAP

+

Good Mornings 5 x 5

Post loads.

 

CF Old School

AMRAP in 20 Min

40′ OH Walking Lunges 45/35#

30 Double Unders

200M Run

10 Burpees

Post total rounds plus reps.