Level One
E3M for 36 minutes
1st 3 minutes:
35 Double Unders + 20 Wall Ball 20#/14#
2nd 3 minutes:
200m Run + 15 GHD Sit Ups
3rd 3 minutes:
20 Alternating Front Rack Lunge Steps 75#/55# + 15 Push Press
Post Rx or cycles completed.
Level Two
5 Sets
20 Calories on Assault Bike
5 Hang Power Cleans 135#/95#
5 Burpees
– Rest 1 minute –
+
EMOM for 12 minutes
Odd minutes: 3 Muscle Ups
Even minutes: 10 Pistols
Post time minus 4 minutes and Rx or cycles completed.
Weight Vest
20#/14#
600m Run
50 Pull Ups
600m Run
75 Push Ups
600m Run
100 Squats
600m Run
150 Step Ups 20″/16″
Post time.
MetFix East County Blog 
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