Level 1

EMOM for 10 minutes
Odd minutes: 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat  *AHAP
Even minutes: 5/3 Strict Pull Ups
+
5 Rounds
10 Front Squats  95#/65#
20 Lateral Bar Jumps  R+L=1
10 Hand Release Push Ups
Post load and time.

 

Level 2

AMRAP in 7 minutes
5 Back Squats  255#/155#
30 Double Unders
– Rest 3 minutes –
AMRAP in 7 minutes
5 Bench Press  185#/125#
10 Toes to Bar
– Rest 3 minutes –
AMRAP in 7 minutes
10 Weighted Pull Ups  35#/20#
10 HSPU’s
– Rest 3 minutes –
AMRAP in 7 minutes
5 Squat Cleans  185#/155#
5/3 Ring Muscle Ups
Post rep total for each.

 

“Weighted Vest Wednesday”
20#/14#

5 Rounds
30 Double Unders
20 Med Ball Cleans  20#/14#
10 Burpees
Post time.

 

Masters

“Deck of Cards”
Women
Hearts = KB Swings
Diamonds = Sit Ups
Clubs = Push Ups
Spades = Squats

Men
Hearts = Push Ups
Diamonds = Squats
Clubs = KB Swings
Spades = Sit Ups