Level 1

100 Sit Ups
800m Run
+
21 – 15 – 9
Thrusters  95#/65#
Lateral Bar Jumps  R+L+1
Pull Ups
+
800m Run
100 Sit Ups
Post time.

 

Level 2

AMRAP in 10 minutes
30 Unbroken Double Unders
20 Wall Ball  20#/14#
– Rest 5 minutes –
3 Rounds
5/3 Bar Muscle Ups
20 KB Swings  53#/44#
10 HSPU’s
200m Run
– Rest 3 minutes –
Push Jerks  1,1,1,1,1,1
Post reps, time and load.

 

“Weight Vest Wednesday”
20#/14#

AMRAP in 30 minutes
400m Run
50 Squats
20 Plank DB Drags  1=1  35#/25#
10 Pull Ups
Post rounds plus reps.