Level One

EMOM 12
Odd: 5 Deadlifts (tng/ AHAP)
Even: 5/3 HSPU
+
3 Rounds
20/16 Push-Ups
40 Ring Rows
-Into-
3 Rounds
20 Alt Front Rack Lunge Steps 75/55#
40 Air Squats

Level Two

“Prison Rules”

Every :15 for 16 Intervals
3 Power Snatches 75/55#
-Rest 1:00
Every :15 for 16 Intervals
3 Power Clean and Jerks
-Rest 1:00
Every :15 for 16 Intervals
3 Thrusters
**( If Rx all sets before add 5 pounds to last successful weight)
+
1 RM Weighted Strict Pull-Up
1 RM Weighted Strict Ring Dip
1 RM Strict Press
-Post Rx or not for each and loads

Weight Vest Wednesday

600m run w/ sand bag
20 Front Squats w/ Sand Bag 70/50#
20 Burpees over Sand Bag
20 Shoulder to Overhead w/ sandbag
400m run w/ sand bag
20 Shoulder to overhead
20 burpees over sand bag
20 Front Squats
600m w/ sand bag
-Post Time