Level 1

EMOM for 15 minutes
1st minute: 5 Bench Press  *AHAP
2nd minute: 3 Weighted Pull Ups   *AHAP
3rd minute:  8 Barbell Bent Over Rows  *AHAP
+
3 Rounds
400m Run
10 Power Snatches  95#/65#
15 Toes to Bar
10 Alternating Front Rack Lung Steps  R + L= 1
Post loads and time.

 

Level 2

Front Squat w/ 2 count pause at the bottom  3,3,3,3,3
+
1 Mile Run
200 Double Unders
2000m Row
Post load and time.

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
25 Push Ball  20#/14#
15 Squat Thrust to Box Step Up and Overs  20″
Post time.