Level 1

AMRAP in 8 minutes
30 Double Unders
12 Power Cleans  95#/65#
12 Front Rack Lunge Steps
– Rest 3 minutes –
AMRAP in 8 minutes
20/16 Calories on Rower
5 Burpees Over Rower
– Rest 3 minutes –
AMRAP in 8 minutes
3 – 6 – 9 – 12…
Thrusters
Pull Ups
Post rep total for each.

 

Level 2

AMRAP in 8 minutes
5 Power Cleans  185#/135#
5 /3 Muscle Ups
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
30 Double Unders
5 Deadlifts  275#/205#
12 Proper Push Ups
– Rest 3 minutes –
AMRAP in 8 minutes
20 Thrusters  95#/65#
20 Toes to Bar
Post rep total for each.

 

“Weight Vest Wednesday”
20#/14#

800m Run
50 Plate Clean and Press 35#/25#
25 Burpees on to Plate
600m Run
50 Overhead Walking Lunges
20 Burpees on to Plate
400m Run
50 DB Thrusters  35#/25#
15 Burpees on to Plate
Post time.