LEVEL ONE
AMRAP in 10 minutes
25 Double Unders
50m Farmer’s Walk 2@53#/35#
15 KB Deadlifts
50m Farmer’s Walk
15 Russian KB Swings
15 Goblet Squats
– Rest 3 minutes –
AMRAP in 10 minutes
350m Row
12 DB Hang Squat Cleans 35#/25#
6 Angle’s Press
12 Pull Ups
6 Burpees
– Rest 3 minutes –
AMRAP in 10 minutes
800m Run
Max GHD Sit Ups in Remaining time.
Post rep total for each.
LEVEL TWO
21 – 15 – 9
Calories on Assault Bike
Ground to Overhead 155#/105#
Pull Ups
– Rest 3 minutes –
5 – 7 – 9
Muscle Ups
HSPU’s
*200m Run after every round
– Rest 3 minutes –
21 – 15 – 9
Calorie Row
Deadlift 225#/155#
Post time minus 6 minutes.
OLD SCHOOL
10 Rounds
250m Row
Odd Rounds:
12 Front Squats 95#/65#
6 Box Jumps 20″
Even Rounds:
25 Double Unders
5 Burpee Pull Ups
Post time.
La Mesa Workout Blog 
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