Level 1

 

EMOM for 12 minutes
Odd minutes: Power Clean + 3 Front Squats  *AHAP
Even minutes: :30 Weighted Forearm Plank Hold  45#/25#
Then…
100 Double Unders
+
21 – 15 – 9
Wall Ball  20#/14#
Burpees
+
100 Double Unders
Post load and time.

 

 

 

Level 2

6,000m Row
* Every 1500m’s perform 20 Burpees.
Then..
3 Rounds
20 Med Ball GHD Sit Ups  20#/14#
10 HSPU’s
Post time for each.

 

 

“Weight Vest Wednesday”
20#/14#

800m Run
30 Med Ball Cleans  20#/14#
10 Pull Ups
100 Single Unders
30 Burpees
10 Pull Ups
100 Single Unders
30 Thrusters  75#/55#
10 Pull Ups
100 Single Unders
800m Run
Post time