LEVEL ONE
AMRAP in 8 minutes
10 Power Cleans 95#/65#
10 Pull Ups
10 Burpees Over Bar
10 Alternating Front Rack Lunge Steps
– Rest 3 minutes –
AMRAP in 8 minutes
250m Row
25 Sit Ups
10 Front Squats
– Rest 3 minutes –
800m Run
Max Double Unders in remaining time.
Post rep totals for each.
LEVEL TWO
800m Run
15 Muscle Ups
30 KB Swings 70#/53#
15 HSPU’s
30 GHD Sit Ups
15 Ring Dips
30 Goblet Squats
1000m Row
Post time.
Weight Vest Wednesday
3 Rounds
600m Run
30 Step Ups 20″
30 Plate Clean and Press 35#/25#
10 Burpees
Post time.
La Mesa Workout Blog 
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