Level 1

400m Run
15 Press 95#/65#
20 Alternating Front Rack Lunges
5 Burpees
400m Run
15 Push Press 115#/75#
16 Alternating Front Rack Lunges
10 Burpees
400m Run
15 Push Jerks 135#/95#
12 Alternating Front Rack Lunges
15 Burpees
+
50 GHD Sit Ups
50 GHD Hip Extensions
Post time.

Level 2

30 Calories on Airdyne
50 Toes to Bar
30 KB Swings 70#/53#
50 GHD Sit Ups
30 Burpees
50 Wall Ball 30#/20# @ 10′
30 Calories on Rower
50 Unbroken Double Unders
Post time.

Barbell Club

EMOM for 12 minutes
1 Hang Clean + 1 Front Squat *AHAP
+
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk
+
30 TGU’s 53#/35#
Post loads.