Level 1

AMRAP in 15 minutes
12 Calorie Row
12 Thrusters  95#/65#
24 Double Unders
9 Calorie Row
9 Thrusters
18 Double Unders
– Rest 5 minutes –
AMRAP in 15 minutes
400m Run
20 Russian KB Swings  53#/35#
10 Box Jumps  24″/20″
Post rounds and reps for each.

 

Level 2

Every 2 Minutes for 24 minutes
1st 2 minutes:
15 Front Squats  135#/95
15 GHD Sit Ups
2nd 2 minutes:
5 Burpee Bar Muscle Ups
5 Power Snatches
3rd 2 minutes:
7 Push Jerks
10 Box Jumps 24″/20″
Post Rx or cycles completed.

 

“Weighted Vest Wednesday”
20#/14#

4 Rounds
600m Run
20 Back Squats  95#/65#
15 Push Jerks
20 Skater Plyos  1=1
15 Push Ups
Post time.