LEVEL ONE
AMRAP in 8 minutes
50 Single Unders
25 Double Unders
20 Thrusters 45#/35#
5 Burpees
– Rest 3 minutes –
AMRAP in 8 minutes
150m Row
20 Alternating KB Rows 53#/35#
20 Alternating KB Plank Drags
25 Squats
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run (= 2 Reps)
20 KB Flip Squats
10 Pull Ups
Post rep total for each.
LEVEL TWO
Max Calories on Assault Bike in 5 minutes
+
5 Rounds
6 Thrusters 115#/85#
5 Bar Muscle Ups
4 Box Jumps 30″/24″
3 Push Press
200m Run
Post Cals and time.
Weight Vest Wednesday 20#/14#
1 Mile Run
+
5 Rounds
25 Squats
20 Plate Clean and Press 35#/25#
15 Push Ups
10 Pull Ups
+
1 Mile Run
Post time.
La Mesa Workout Blog 
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