Level 1

EMOM for 10 minutes
Odd minutes: 3 Front Squats  *AHAP
Even minutes: 6 Handstand Shoulder Touches
+
800m Run
30 Alternating Box Pistols
30 Burpees
800m Run
Post load and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 1 Legless Rope Climb  15′
Even minutes:20 KB Swings  70#/53#
+
20 – 10 – 20
Alternating DB Squat Snatches  50#/35#
Alternating Pistols
CTB Pull Ups
+
0n the 1:10, 200m Run X 6
Post Rx or not, time and Rx or not.

 

“Weight Vest Wednesday”
800m Run
400m KB Suitcase Carry  53#/35#
30 Alternating Single Arm KB Clean and Jerk
30 Burpees
30 KB Walking Lunges
400m KB Suitcase Carry
800m Run
Post time.