Level 1

1 Mile Run
+
3 Rounds
20 KB Swings   53#/35#
10 Burpee Box Jump Overs  20″
30 Double Unders
+
1 Mile Run
Post time.

 

Level 2

AMRAP in 10 minutes
10 Power Cleans  155#/105#
10 Bar Muscle Ups
20 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
10 Deadlifts  135#/95#
10 Front Squats
10 Push Jerks
– Rest 3 minutes –
AMRAP in 10 minutes
1200m Row
Max reps of Burpees in remaining time.
Post rep total for each.

 

“Weight Vest Wednesday”
2-#/14#

1 Mile Run
50 Thrusters   75#/55#
50 Pull Ups
50 Step Ups   20″
50 Push Ups
3:00 Plank Hold
Post time.