Level 1

600m Run X 4
Rest 2 minutes between efforts
400m Run X 6
Rest 2 minutes between efforts
200m Run X 6
Rest 1 minute between efforts
Post time minus 25 minutes.

 

Level 2

EMOM for 12 minutes
Odd minutes: 1 Squat Clean + 1 Front Squat  *AHAP
Even minutes: 6/3 Strict Ring Dips
+
Deadlifts off Risers 3,3,3,3,3 @ 2 ”  *AHAP
+
AMRAP in 8 minutes
10/6 Calories on Assault Bike
5 DB Hang Squat Cleans  50#/35#
Post loads and rep total.

 

“Weight Vest Wednesday”

800m Run
+
6 Rounds
7 Pull Ups
12 Push Ups
20 Squats
+
800m Run
Post time.