Level 1

EMOM for 12 minutes
Odd minutes:  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
Even minutes: 10 GHD Hip Extensions
+
18 – 15 – 12 – 9
Calorie Row
DB Hang Clean and Jerk  2@ 35#/25#
DB High Carry Walking Lunges
Renegade Row
Post load and time.

 

Level 2

“Amanda 2”
21 Muscle Ups
21 Squat Snatches  135#/95#
+
A Many Calories As Possible on Assault Bike in 12 minutes
Post time and calories.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
50 Pull Ups
800m Run
75 Push Ups
600m Run
125 Squats
Post time.