Level 1

Partner Workout
2500m Row * Partners switch every 250m’s
150 Med Ball Supine Chest Pass 20#/14# @ 20″ box
100 Box Jump Overs 20″ * One person works at a time.
100 Pull Ups * One person works at a time.
1 Mile Run * Done relay style. 200m’s per partner.
200 Med Ball Shoulder to Shoulder Press 20#/14#
200 Double Unders *Partner holds plank position on forearms.
Post time.

Level 2

5 – 10 – 15 – 20 Calories on Airdyne
2 – 4 – 6 – 8 Thrusters 135#/95#
* Goes like this: 5 calories + 2 Thrusters, 10 calories + 4 Thrusters, etc.
– Rest 5 minutes –
10 minutes to find 3RM Bench Press
– Rest 5 minutes –
3 Rounds
15 Double KB Snatches 2 @ 53# / 2 @ 35#
15 Hand Release Push Ups
Post time minus 10 minutes and load used for Bench Press.

Barbell Club

EMOM for 15 minutes
1 Power Clean + 1 Hang Power Clean + 1 Front Squat
+
Behind the Neck Seated Press 3,3,3,3,3
Good Mornings 3 X 10
post loads.