Level 1

1 Mile Run
+
5 Rounds
20 Back Squats  95#/65#
15 Pull Ups
20 Box Jumps  20″
15 Burpees
Post time.

 

Level 2

AMRAP in 8 minutes
15/10 Calories on Assault Bike
10 Power Snatches  115#/85#
10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 8 minutes
6 Thrusters
6 Burpees Over Bar
– Rest 3 minutes –
AMRAP in 8 minutes
Max distance in meters on Rower
– Rest 3 minutes –
AMRAP in 8 minutes
15 GHD Sit Ups
15 Toes to Bar
Post rep to;s for each.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
400m Run
12 Clean and Jerks  95#/65#
12 Barbell Roll Outs
12 Front Squats
12 Pull Ups
12 Push Ups
Post time.