Level One
EMOM for 15 minutes
1st minute: 5 Bench Press *AHAP
2nd minute: 12 GHD Sit Ups
3rd minute: :10 Hold at top of Pull Up X 2
+
5 Sets
12/10 Calories on Assault Bike
5 KB Squat Jumps 2@35#/26# 6″
10 KB Push Press
– Rest 1 minute –
Post load and time minus 4 minutes.
Level Two
Clean and Jerk *AHAP
+
3 Rounds
200m Farmer’s Walk 2@53#/44#
100m Med Ball Carry (at chest) 30#/20#
Post load and time.
Old School
4 Rounds
400m Run
12 DB Thrusters 35#/25#
12 Ring Rows
12 DB High Carry Walking Lunges
12 DB Floor Press
Post time.
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