Level 1

EMOM for 30 minutes
1st minute:  5 Snatches    95#/65#
2nd minute:  25 Double Unders
3rd minute:  10 Pull Ups
4th minute:  12/10 Calories on Assault Bike
5th minute: 7 Burpees
6th minute:  Rest
Post Rx or cycles completed.

 

Level 2

5 Rounds
500m Row
14 Alternating DB Snatches   50#/35#
7 Burpee Box Jumps   24″/20″
14 Toes to Bar
Post time.

 

“Weight Vest Wednesday”
20#/14#

100 Step Ups   20″
+
5 Rounds
3 Pull Ups
7 Push Ups
10 Squats
+
75 Step Ups
+
4 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
50 Step Ups
+
3 Rounds
10 Pull Ups
15 Push Ups
20 Squats
Post time.