Level 1

AMRAP in 30 minutes
400m Run
20 Russian KB Swings  53#/35#
15 Box Jumps  20″
10 Toes to Bar
15 Pull Ups
20 Alternating KB Rows
Post rounds plus reps completed.

 

Level 2

E5M for 30 minutes
1st 5 minutes
20 Calories on Assault Bike
5 Power Cleans  185#/125#
5 Bar Muscle Ups
2nd 5 minutes
200m Run
20 Russian KB Swings  70#/53#
50 ft.  Handstand Walks
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
10/7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1000m Run
Post time.