Level 1

25 Body Weight Back Squats (W-3/4 BW)
+
800m Run
+
4 Rounds
30 Russian KB Swings 53#/35#
15 GHD Sit Ups
30 Double Unders
+
25 Body Weight Back Squats (W 3/4 BW)
Post time.

Level 2

EMOM for 8 minutes
5 Muscle Ups (W=3)
– Rest 5 minutes –
AMRAP in 12 minutes
3 Thrusters 135#/95#
6 Box Jumps 30″/24″
9 Toes to Bar
– Rest 5 minutes –
800m Run
50 Russian KB Swings 70#/53#
50 CTB Pull Ups
50 Calorie Row
Post Rx or not, rep total and time.

Barbell Club
5 Sets
5 Bench Press + 10 Strict Pull Up (Supersets)
+
5 Sets
10 Barbell Curls + 15 Weighted Tricep Bench Dips (Supersets)
Post loads.