Level 1

4 Rounds
50 Double Unders
15 Push Jerks  95#/65#
– Rest 3 minutes –
21 – 15 – 9
Front Squats
Pull Ups
Box Jumps  20″
– Rest 3 minutes –
800m Run
50 Overhead Walking Lunges  45#/35#
Post time minus 6 minutes.

 

Level 2

AMRAP in 7 minutes
10 HSPU’s
5 D-Ball Ground to Over Shoulder  150#/100#
– Rest 3 minutes –
AMRAP in 7 minutes
3 Muscle Ups
5 Thrusters  135#/95#
7 Burpees Over Bar
– Rest 3 minutes –
AMRAP in 7 minutes
10 KB Front Rack Lunge Steps  2 @ 53#/2 @ 44#
10 Alternating KB Bent Over Rows
10 Calories on Assault Bike
Post reps for each.

 

“Weight Vest Wednesday”

3 Rounds
750m Row
50 Squats
600m Run
20 Push Ups
Post time.