Level 1

40 Minute Time Cap

400M Run
30 Wall Ball 20#@10’/14#@9′
25 Box Jumps 20″
20 Power Snatches 75/55#
50 Double Unders
30 Push Jerks
25 Pull Ups
20 Alternating Front Rack Lunges (R+1=1)
75 Double Unders
30 Med Ball Cleans
25 Push Ups
20 Toes to Bar
Post time.

Level 2

40 Minute Time Cap

400M Run
30 Back Squats 135/95#
25 Bar Facing Burpees
7 Muscle Ups (W=5)
50 Double Unders with Zeus cable
30 Push Jerks 135/95#
25 Toes to Bar
7 Muscle Ups (W=5)
75 Double Unders with Zeus cable
30 GHD Sit Ups
25 Power Snatches 115/75#
7 Muscle Ups (W=5)
Post time.

Barbell Club

5 Sets
1&1/4 Front Squats, 3 reps (moderate weight)
10 DB Bench Press (Palms facing inwards)
10 DB Bent Over Rows
10 DB Overhead Tricep Extension (Only 1 Dumbbell)
20 GHD Sit Ups
Post loads.