Level 1

E3M for 36 minutes
1st 3 minutes:  200m Run + 10 Clean and Jerks   95#/65#
2nd 3 minutes:  250m Row  + 25 Double Unders + 5 Burpees
3rd 3 minutes:  7 Pull Ups + 14 Push Ups + 21 Squats
Post Rx or cycles completed.

 

Level 2

3 Rounds
10 Power Snatches    115#/75#
5 Muscle Ups
50 Double Unders
– Rest 3 minutes –
3 Rounds
20 Calories on Assault Bike
5 Power Cleans   155#/105#
15 GHD Sit Ups
– Rest 3 minutes –
15 – 10 – 5
Toes thru Rings
HSPU
Burpees
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

8 Rounds
200m Run
20 Step Ups
20 Plate Clean and Press  35#/25#
5 Burpees
Post time.