Level 1

600m Run
+
21 – 15 – 9
Power Cleans  95#/65#
Front Rack Lunge Steps
Burpees
+
600m Run
+
21 – 15 – 9
Push Jerks
Pull Ups
Hand Release Bent Over Rows
Post time.

 

Level 2

5 Rounds
50 Double Unders
12 Thrusters  115#/75#”
12 CTB Pull Ups
12 Box Jump Overs  24″/20″
200m Run
Post time.

 

“Weight Vest Wednesday”
20#/14#

2 Rounds
AMRAP in 12 minutes
800m Run (Buy In)
5 Pull Ups
10 Push Ups
15 Squats
– Rest 3 minutes between rounds –
Post rep total for each.

 

Masters Conditioning

4 Rounds
200m Row
15 Med Ball Cleans
20 Med Ball Front Squats
20 Sit Ups
200m Walk/Run
10 Burpees