Level 1

AMRAP in 12 minutes
250m Row
20 Wall Ball  20#/14#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 12 minutes
20 DB Walking Lunges 2 @ 35#/25#
10 Renegade Rows
20 DB Push Jerks
10 Toes to Bar
Post rep total for each.

 

Level 2

3 Rounds
30 Calories on Assault Bike
20 GHD Sit Ups
10 Push Jerks  155#/105#
– Rest 3 minutes –
9 – 6 – 3
Ring Muscle Ups
3 – 4 – 5
D-Ball Ground to Over Shoulder  150#/100#
– Rest 3 minutes –
600m Run
100 ft.  DB Overhead Walking Lunges  50#/35#
20 HSPU
600m Run
Post time minus 6 minutes.

“Weighted Vest Wednesday”
20#/14#

3 Rounds
600m Run
200m Farmer’s Walk  [email protected]#/35#
30 Russian KB Swings
15 Burpees
Post time.