Level 1

E3MOM for 36 minutes
1st 3 minutes:
200m Run
20 Wall Ball  20#/14#
2nd 3 minutes:
350m Row
10 Deadlifts 95#/65#
10 Hand Release Bent Over Rows
3rd 3 minutes:
15 GHD Sit Ups
10 Split Squat Jumps  1=1
10 Pull Ups
5 Broad Jumps  6’/5′
Post Rx or cycles completed.

 

Level 2

Deadlift  3,3,3,3,3
*AHAP    all reps touch and go
+
30 – 25 – 20
Thrusters  95#/65#
20 – 15 – 10
Toes to Bar
15 – 10 – 5
Burpees Over Bar
Post load and time.

 

“Weighted Vest Wednesday”
20#/14#

800m Run
+
10/6 Rounds
5 Pull Ups
10 Push Ups
15 Squats
2 Tire Flips  250#/200#
+
800m Run
Post time.