Level 1

E4M for 36 minutes
1st 4 minutes:
400m Run + 10 DB Squat Clean and Jerks  35#/25#
2nd 4 minutes:
500m Row + 5 Pull Ups + 10 Push Ups + 15 Squats
3rd 4 minutes:
25 Sit Ups + 25 Russian KB Swings  53#/35# + 10 Burpees
Post Rx or cycles completed.

 

Level 2

21 – 15 – 9
Strict HSPU
CTB Pull Ups
Calories on Assault Bike
– Rest 3 minutes –
3 Rounds
200m Run
12 Hang Power Snatches  105#/70#
12 Overhead Squats
12 GHD Sit ups
12 Box Jump Overs 24″/20″
– Rest 3 minutes –
50 Overhead Walking Lunges
50 Unbroken Double Unders
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

600m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
+
30 Reverse Lunge to Wall Ball   20#/14#
30 Step Ups  20″
30 Plate Clean and Press  35#/25#
30 Squat Thrusts
+
600m Run
Post time.