Level One

Deadlift
7×3 *ahap
+
3 Rounds
800m Run
25 Power Snatches 75/55#
25 GHD Sit-ups
-Post load and time

Level Two

2000m Row
100 Thrusters 45/35#
50 Chest to bar Pull-ups
-Rest till 20:00
15 Bar Muscle ups
25 Thrusters 135/95#
500m Row
+
3 Sets (not for time)
12 Glute ham raises
1:00 plank
1:00 dead hang
-Post time for each

Weight Vest Wednesday

Amrap 30:00
100m Sprint
5 Burpees
20 Abmat Sit-ups
10 Split Squat Jumps (R+L=1)
-Post rounds plus reps