Level 1

E3M for 36 minutes
1st 3 minutes:
2 Rounds
3 Deadlifts   95#/65#
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
2nd 3 minutes:
200m Run
10 Pull Ups
15 Push Ups
20 Squats
3rd 3 minutes:
500m Row
Post Rx or cycles completed.

 

Level 2

21 – 15 – 9
Calories on Assault Bike
Power Cleans   155#/105#
CTB Pull Ups
– Rest 3 minutes –
21 – 15 – 9
Alternating Pistols
HSPU
Calories on Ski ERG
– Rest 3 minutes –
21 – 15 – 9
Alternating DB Snatches   50#/35#
Burpees
GHD Sit Ups
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

800m Run
100 Step Ups   20″
15 Burpees
600m Run
100 Walking Lunges
15 Burpees
400m Run
100 Squats
15 Burpees
200m Run
Post time.