Level 1

Back Squat 5 X 5
* All sets at the same load.  65%-75% of 1RM
+
50 Russian KB Swings  53#/35#
50 KB Walking Lunges
50 Double Unders
50 Sit Ups
50/35 Push Ups
50 Double Unders
Post load and time.

 

Level 2
EMOM for 12 minutes
Odd minutes: 1 High Hang Squat Snatch + 1 Squat Snatch *AHAP
Even minutes: 12 Alternating Handstand Shoulder Touches
+
2 Rounds
200m Farmer’s Walk  2 x 50#/35#
20 Alternating DB Hang Snatches
20 CTB Pull Ups
20 Burpees Over DB’s
Post load and time.

 

“Weighted Vest Wednesday”
20#/14#

1000m Run
75 Wall Ball  20#/14#
1000m Run
50 Med Ball Cleans
1000m Run
25 Burpees
Post time.