Level One
AMRAP in 30 minutes
1 Mile Run (Buy In)
10 Power Cleans 95#/65#
10 Front Squats
10 Pull Ups
10 Split Squat Jumps R+L=1
10 Push Jerks
Post rep total.
Level Two
3 Rounds
7 Muscle Ups
15 GHD Sit Ups
50 Double Unders
– Rest 2 minutes –
3 Rounds
500m Row
25 ft. Handstand Walks
20 Russian KB Swings 70#/53#
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
Weight Vest 20#/14#
800m Run
+
7/5 Ronds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
+
3 Rounds
20 Plate Clean and Press 35#/25#
10 Burpees
+
400m Run
Post time.
La Mesa Workout Blog 
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