Level 1

EMOM for 15 minutes
1st minute:  3 Deadlifts   *AHAP
2nd minute: 10 GHD Sit Ups
3rd minute: 1 Rope Climb 15′
Then…
3 Rounds
30 Double Unders
15 KB Clean and Jerk Right Arm  35#/26#
15 KB Clean and Jerk Left Arm
15 Pull Ups
Post load and time.

 

Level 2

Back Squat 5 X 5  @ 82% of 1RM + 10 #
Then…
5 Rounds
10/6 Calories on Assault Bike
5 Burpees
30 Unbroken Double Unders
Post load and time.

 

“Weighted Vest Wednesday”
20#/14#

5 Rounds
350m Row
5 Pull Ups
10 Push Ups
15 Squats
+
5 Rounds
5 Front Squats  95#/65#
10 Push Jerks
10 Box Jumps  20″
Post time.