Level 1

AMRAP in 8 minutes
10 Power Snatches   75#/55#
10 Overhead Squats
10 GHD Sit Ups
30 Double Unders
– Rest 3 minutes –
AMRAP in 8 minutes
800m Run
Max Burpees in remaining time.
– Rest 3 minutes –
AMRAP in 8 minutes
21 Calorie Row
15 Wall Ball  20#/14#
9 Pull Ups
Post rep totals for each.

 

Level 2

E4M for 16 minutes
18/12 Calories on Assault Bike
5 Deadlifts  275#/185#
– Rest 3 minutes –
E4M for 16 minutes
50 Double Unders
20 Russian KB Swings   70#/53#
10 Burpees
– Rest 3 minutes –
E4M for 16 minutes
400m Run
25 ft. Handstand Walks
Post Rx or cycles completed.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
15 DB Thrusters Right Arm  35#/25#
10 Burpee Broad Jumps  4′
15 DB Thrusters  Left Arm
+
3 Rounds
200m Sand Bag Run  70#/50#
10 Sand Bag Power Cleans
20 Alternating Sand Bag Lunge Steps
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Step Ups   20″
Post time.