Level 1

800m Run
+
21 – 15 – 9
Deadlifts   135#/95#
Box Jumps  24″/20″
Hand Release Push Ups
+
800m Run
+
21 – 15 – 9
KB Swings   53#/35#
KB Front Rack Reverse Lunge Steps
Squat Thrusts
+
800m Run
Post time.

 

Level 2

5 Strict Muscle Ups
100 ft. Handstand Walks
20 Calories on Assault Bike
10 Power Snatches   115#/75#
400m Run
5 Muscle Ups
100 ft. Handstand Walks
20 Calories on Assault Bike
20 Overhead Squats   95#/65#
400m Run
10 Bar Muscle Ups
100 ft. Handstand Walks
20 Calories on Assault Bike
100 Double Unders
Post time.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
200m Run
50 ft. Sandbag Bear Crawl  70#/50#
15 Sandbag Front Squats
10 Sandbag Push Jerks
5 Burpees Over Sandbag
Post time.