Level 1

5 Rounds
5 Deadlifts  185#/125#
30 Double Unders
12 GHD Sit Ups
+
21 – 15 – 9
Calories on Assault Bike
Med Ball Clean to Wall Ball  20#/14#
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes:  6 Thrusters  115#/85#
Even minutes: 15 Russian KB Swings  70#/53#
+
5 Rounds
10 HSPU
15 Toes to Bar
20 Overhead Walking Lunges  45#/35#
250m Row
Post Rx or cycles completed and time.

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
20 Alternating DB Hang Clean and Jerk  50#/35#
10 Burpees
10 Split Squat Jumps R+L=1
Post time.