Level 1

AMRAP in 8 minutes
200m Run (= 2 reps)
10 Power Cleans   95#/65#
10 Push Jerks
10 Squat Thrusts
– Rest 3 minutes –
AMRAP in 8 minutes
250m Row  (= 2 reps)
10 Front Squats
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
35 Double Unders
25 Sit Ups
25 Russian KB Swings  53#/35#
Post rep total for each.

 

Level 2

E5M for 20 minutes
20/15 Calories on Assault Bike
20 DB Step Ups   2 @ 50#/35#    20″
10 DB Hang Power Cleans
+
2 – 4 – 6 – 8
Muscle Ups
20 – 30 – 40 – 50
Double Unders
Post Rx or cycles completed and time.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
600m Run
20 DB Deadlifts   2 @35#/25#
15 DB Hang Squat Cleans
10 Pull Ups
5 Devil’s Press
25 ft. DB Bear Crawls
Post time.