Level One

4 Rounds
1:00 Max Reps KB Swings 53/35#
-Rest :30
1:00 Max Reps Lunge Steps with KB
-Rest :30
1:00 Max Reps Double Unders
-Rest :30
1:00 Max Reps Overhead Squats 75/55#
-Rest :30
-Post Total Reps

Level Two

21-15-9
Cals on Bike
Thrusters 95/65#
-Rest 5:00
15-12-9
Cals on Bike
Thrusters 115/80#
-Rest 5:00
12-9-6
Cals on Bike
Thrusters 135/95#
**9:00 Time Cap Each Set
+
Accessory Work
5×5 Deficit Deadlifts *Ahap
* 25 Pushups after each set
-Post Time for each  and Load

Weight Vest Wednesday

50’ DB Walking Lunge 35/25#
40 Alt DB Snatch (1=1)
50’ DB walking lunge
35 Pull-ups
50’ DB Walking Lunge
30 Alt DB Snatch
50’ DB Walking Lunge
25 Pull-ups
50’ DB Walking Lunge
20 Burpees Over DB
**Hold DB on Shoulders or back/Front Rack
-Post Time