Level 1
AMRAP in 7 min
10 Wall Ball    20#@10’/14#@9′
20 Double Unders
Rest 3 min
AMRAP in 7 min
15 KB Swings   53/35#
20 Sit-Ups
Rest 3 min
AMRAP in 7 min
200m Run
20 Alternating DB Snatches  35/25#
Post total reps for each.

 

 

Level 2
“Prison Rules”
Every :15 sec for 16 intervals perform 3 reps of the following exercises
Power Snatch 95/65#
Power Clean and Jerk
Thruster
Rest 1 min between exercises
+
1 mile run
Post Rx or number of intervals completed and time.

 

 

Barbell club
EMOM for 20 min
1 Power Snatch + 1 Hang Squat Snatch
3 sets max strict pullups
3 sets max strict ring dips
Post Loads.