LEVEL ONE
EMOM for 10 minutes
Odd minutes: 2 Thrusters *AHAP
Even minutes: 6 Pull Ups *Add weight if desired.
+
5 Sets
15/12 Calories on Assault Bike
10 Squat Jumps 6″ 75#/55#
3 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
5 Sets
1:30 Unbroken Ring Plank Holds 3″ off the ground.
Post load and Rx or sets completed.
OLD SCHOOL
800m Run
800m Ski
1000m Row
600m Run
600m Ski
750m Row
400m Run
400m Ski
500m Row
Post time.
La Mesa Workout Blog 
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