Level 1

AMRAP in 8 minutes
15/12 Calorie Row
12 DB Hang Squat Cleans  35#/25#
6 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
12/10 Calories on Assault Bike
10 Toes to Bar
5 Devils Press
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Burpees with remaining time.
Post rep totals for each.

 

Level 2

2 Mile Run
30 Ground to Overhead  135#/95#
20 minute time cap.
+
2 Rounds
30 Calorie Row
20 Overhead Squats 95#/65#
+
Bench Press  5 X 3  *AHAP
Post time for each and load.

 

“Weight Vest Wednesday”
20#/14#

600m Run
25 KB Thrusters  Right Arm  35#/26#
10 Baseball Grip Pull Ups
25 KB Thrusters Left Arm
10 Baseball Grip Pull Ups
400m Run
70 Step Ups  24″/20″
35 Push Ups
200m Run
20 Baseball Grip Pull Ups
20 Burpees
Post time.