Level 1

3 Rounds
500m Row
20 Med Ball Cleans  20#/14#
10 Burpees
+
21 – 15 – 9
Toes to Bar
Skater Plyos  R+L=1    4′
Deck Squats  25#/15#
Wall Jumps
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes:  1 Squat Snatch + 1 Hang Squat Snatch   *AHAP
Even minutes:  6 Strict HSPU
+
3 Rounds
50 Double Unders
20 DB Overhead Walking Lunges  1 @ 50#/35#
20 Push Ups
Post load and time.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
400m Run
10 Devil’s Press  35#/25#
12 Pull Ups
14 Box Jumps  20″
16 DB Hang Squat Cleans
200 ft. Bear Crawl
Post time.