Level 1

E3M for 36 minutes.

1st 3 minutes:  200m Run + 15 Deadlifts  135#/95#  + 15 Push Ups

2nd 3 minutes:  7 Power Cleans + 10 Pull Ups + 15 Box Jumps  20″

3rd 3 minutes:  500m Row
Post Rx or cycles completed.

 

Level 2

0:00 – 8:00
20 Muscle Ups
20 Burpees
8:00 – 16:00
1200m Run
16:00 – 26:00
3 Rounds
50 Double Unders
20 Wall Ball  20#/14#
10 Toes to Bar
26:00 – 34:00
1500m Row
Post Rx or segments completed within time cap.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
50 Alternating KB Bent Over Row  53#/35#
50 Plank KB Drags
50 KB Step Ups  20″
50 Cal Row
50 Pull Ups
50 Push Ups
50 KB Walking Lunges
Post time.