Level 1

4 Rounds
500m Row
12 Thrusters   95#/65#
12 GHD Sit Ups
12 Hand Release Push Ups
36 Double Unders
Post time.

Extra Credit: 2500m Row

 

Level 2

AMRAP in 10 minutes
1 Legless Rope Climb   15′
20 KB Swings  70#/53#
20 Goblet Squats
– Rest 3 minutes –
AMRAP in 10 minutes
20 Calories on Assault Bike
15 HSPU’s
50 Double Unders
– Rest 3 minutes –
AMRAP in 10 minutes
5 Power Cleans   205#/145#
15 CTB Pull Ups
25′ Handstand Walks  (=5 reps)
Post rep totals for each.

 

“Weight Vest Wednesday”
20#/14#

100 Step Ups   20″
50 DB Push Jerks  35#/25#
100 Step Ups
50 Squat Thrusts
100 Step Ups
5:00 Forearm Plank Hold
* Plank can be partitioned out throughout the workout.
Post time.