Level One

Front Squats
5×5 *AHAP
-Rest 2:00 b/t sets
+
6 Sets
3:00 AMRAP
18/12  Cal Row
7 Burpee over Rower
Max Reps Wall Ball 20/14#
-Rest 1:00 B/T sets
-Post load and total Wall ball reps
****Scale row/burpees if you’re not getting at least :30 for wall balls

Level Two

21-15-9
Overhead Squats 95/65#
Box Jump Overs 24/20”
-Into-
200 Double Unders
-Into-
21-15-9
Overhead Squats
Box Jump Overs
@20:00
10:00 to find heavy single Clean and Jerk
-Post Time And load

Weight Vest Wednesday

1 Mile Farmers Carry (2×35/25# DBs)
*Every 200m stop and perform
4 Pull-ups
8 Burpees
12 DB Thrusters
(8 200m laps=1 Mile)
*After your last 200m carry you must still do the 4-8-12 reps (total of 8 200m carries and 8 rounds of 4-8-12)
-Post time