LEVEL ONE1 Mile Run100 Sit Ups80 Squats60 Plate Clean and Press 35#/25#40 Alternating KB Rows 53#/35#20 BurpeesPost time. LEVEL TWO100 Double Unders50 GHD Sit Ups50 Push Ups75 Double Unders40 KB Swings 70#/53#40 CTB Pull Ups50 Double Unders30 DB Thrusters 50#/35#30 BurpeesPost time. OLD SCHOOL 8 Rounds250m Row200m Run+3 Rounds5 Burpee Pull Ups25 SquatsPost time.

CHOOSE ONE: #11000m Row15 Deadlifts 95#/65#12 Hang Power Cleans10 Front Squats8 Jerks750m Row12 Deadlifts 115#/75#10 Hang Power Cleans8 Front Squats6 Jerks500m Row10 Deadlifts 135#/95#8 Hang Power Cleans6 Front Squats4 JerksPost time. #23 Rounds400m Run30 Russian KB Swings 53#/35#10 Box Jumps 20″15 Pull Ups10 BurpeesPost time. #3Perform these two movements as a Super Set5 Sets5 Bench…

LEVEL ONE2 Rounds400m Run (2 Laps)12 Wall Ball 20#/14#50 ft. Burpee Broad Jumps200m Ski400m Run12 Wall Ball100 ft. Sled Push 225#/180#100m Farmer’s Walk 2@53#/35#400m Run12 Wall Ball500m Row50 ft. Sandbag Walking Lunges 70#/50#Post time. LEVEL two5 Rounds30 Double Unders5 Power Snatches 115#/85#+5 Rounds15 Calories on Assault Bike5 Hang Power Clean and JerksPost time. OLD SCHOOL3…

LEVEL ONEE2M for 12 minutes1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk*AHAP+4 Rounds15/12 Calories on Assault Bike10 GHD Sit Ups10 Push Ups200m RunPost load and time. LEVEL TWOBench Press 5,5,5,5,5 *AHAP+Weighted Pull Up 2,2,2,2,2 *AHAPPost loads. OLD SCHOOL600m Run50 GHD Sit Ups50 Overhead Walking Lunges 35#/25#600m Run50 Russian…

LEVEL ONEAMRAP in 20 minutes800m Run (Buy In)14 Alternating DB Snatches 35#/25#7 Box Jumps 20″14 DB Overhead Walking Lunges7 Pull UpsPost rep total. LEVEL TWO800m Run X 2– 2 minute rest between efforts –600m Run X 3– 1 minute rest between efforts –400m Run X 4– 1 minute rest between efforts –200m Run X 4–…

LEVEL ONE5 Sets12 DB Goblet Squats *AHAP5 Strict Press #AHAP8/5 Bar Dips10 GHD Sit Ups8 Hurdle Jumps15 Calories on Assault BikePost loads. LEVEL TWOStaggered Stance Deadlift 6,6,6,6,6 *AHAP3/3 +6 Sets1 Push Jerk + 1 Split Jerk *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd Rounds: 8 DB Thrusters 35#/25#2 Devil’s PressEven Rounds:30 Double Unsers15 DB Floor PressPost…

LEVEL ONE20 – 30 – 40Calories on Rower40 – 30 – 20 Sit Ups+4 Rounds10 Deadlifts 95#/65#8 Hang Power Cleans6 Front Squats4 Push Jerks2 BurpeesPost time. LEVEL TWO5 Rounds5 DB Squat Clean Thrusters 50#/35#5 Bar Muscle Ups30 Double Unders25 ft. Handstand Walks15 Calories on Assault BikePost time. OLD SCHOOL4 Rounds200m Run30 Squats25 Sit Ups20 Russian…

CHOOSE ONE: #13 Rounds750m Row600m Run+5 Rounds30 Double Unders10 Thrusters 45#/35#Post time. #2800m Run60 Russian KB Swings 53#/35#40 Goblet Squats20 Pull Ups10 Burpees20 Box Jumps 20″40 GHD Sit Ups60 KB Suitcase Carry Walking Lunges800m RunPost time. #3Squat Clean Build until form breaks down+Bench PressBuild to Heavy SinglePost loads.

LEVEL ONE2 Rounds200m Run100 ft. Sled Push 225#/180#50 ft. Burpee Broad Jump200m Run200m Ski Erg100m Farmer’s Walk 2 @53#/35#200m Run250m Row50 ft. Sandbag Walking Lunges 70#/50#Post time. LEVEL TWO3 Rounds30 Calories on Assault Bike10 Power Snatches 95#/65#10 Overhead Squats30 Double Unders10 CTB Pull Ups10 BurpeesPost time. OLD SCHOOL1 Mile Run+3 Rounds20 DB Step Ups 35#/25#…

LEVEL ONEEMOM for 15 minutes1st minute: 5 Back Squats *AHAP2nd minute: :30 second Handstand Hold3rd minute: 10 GHD Sit Ups+4 Rounds400m Run20 Russian KB Swings 53#/35#10 Pull UpsPost load and time. LEVEL TWO12 DB Walking Lunges *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds400m Run30 Squats15 Floor Press 95#/65#20 Floor Wipers R+L=1Post time.