LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
500m Row
2nd 3 minutes:
2 Rounds
25 Double Unders
12 Hang Power Snatches 75#/55#
3rd 3 minutes:
200m Run
10 Burpees
Post Rx or cycles completed.
LEVEL TWO
5 Sets
15 Calories on Assault Bike
7 Squat Cleans 135#/95#
7 Pull Ups
5 Burpees
– Rest 1 minute –
+
AMRAP in 3 minutes
Shoulder to Overhead 135#/95#
Post time minus 4 minutes and rep total.
WEIGHT VEST 20#/14#
800m Run
75 Squats
600m Run
75 Squats
50 Push Ups
400m Run
75 Squats
50 Push Ups
50 Pull Ups
Post time.
La Mesa Workout Blog 
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