Level 1

1500m Row
20 Squat Cleans  95#/65#
20 Pull Ups
40 Double Unders
1000m Row
15 Squat Cleans
15 Pull Ups
30 Double Unders
500m Row
10 Squat Cleans
10 Pull Ups
20 Double Unders
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes:  3 Overhead Squats  *AHAP
Even minutes:  3 Bar Muscle Ups
+
100 Double Unders
50 Burpees
100 Double Unders
50 Calories on Assault Bike
Post load and time.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
4 Rounds
24 Wall Ball  20#/14#
12 Pull Ups
6 Burpees
+
1 Mile Run
Post time.