Level One

EMOM 12
Odd: 10 GHD Sit-Ups
Even: 5 Deadlifts *AHAP
+
27-21-15-9
Cals on Rower (Women: 24-18-12-6)
Wall Ball 20/14#
-Rest 2 Minutes
27-21-15-9
Cals on Rower (Women: 24-18-12-6)
Push Press 75/55#
-Post Load and Time Minus 2 Minutes

Level Two

EMOM 12
Odd: 6 Strict Press *AHAP
Even: 10 Ring Rows
+
AMRAP 12
3,6,9,12,15….
Power Clean 135/95#
Burpees
-Rest 4 Minutes
AMRAP 12
3,6,9,12,15….
Deadlifts 225/155#
*2 Rope Climbs b/t Each Set of Deadlifts
-Post Load and highest Set Complete

Weight Vest Workout

4 Rounds
400m Run
40 Walking Lunges (1=1)
30 Sit-Ups
20 Jumping Air Squats
10 Burpee Pull-Ups
-Post Time