LEVEL ONE5 Sets3 Thrusters *AHAP10 GHD Sit Ups+10 Sets:15 All Out on Assault Bike:45 RecoverPost load and total Calories. LEVEL TWO5 Sets3 Bench Press *AHAP5 Weighted Pull Ups *AHAPPost loads. OLD SCHOOL800m Run+21 – 15 – 9Deadlifts 135#/95#Hand Release Push Ups+800m Run+21 – 15 – 9Back Squats Squat Thrusts+800m RunPost time.

LEVEL ONEAMRAP in 8 minutes10 Power Cleans 95#/65#10 Pull Ups10 Burpees Over Bar10 Alternating Front Rack Lunge Steps– Rest 3 minutes –AMRAP in 8 minutes250m Row25 Sit Ups10 Front Squats– Rest 3 minutes –800m RunMax Double Unders in remaining time.Post rep totals for each. LEVEL TWO800m Run15 Muscle Ups30 KB Swings 70#/53#15 HSPU’s30 GHD Sit…

LEVEL ONE5 Sets12 DB Walking Lunges *AHAP10 GHD Hip Extensions10 Toes to Bar1 Rope Climb 15′10/5 Clapping Push Ups15 Calories on Assault BikePost load of DB’s. LEVEL TWOSnatch – Build to Heavy Single+6 Sets1 Push Jerk + 1 Split Jerk *AHAPPost loads. OLD SCHOOL3 Rounds1000m Row25 Thrusters 45#/35#10 Box Jumps 20″5 BurpeesPost time.

LEVEL ONE30 Clean and Jerks 115#/75#30 Pull Ups30 GHD Sit Ups30 Push Ups30 Front Squats800m Runpost time. LEVEL TWO5 Rounds50 Double Unders15 DB Hang Squat Cleans 50#/35#15 CTB Pull UpsPost time. OLD SCHOOL8 Rounds250m Row200m Run+5 Rounds5 Pull Ups10 Push Ups15 SquatsPost time.

CHOOSE ONE: #11 Mile Run+3 Rounds12 Hang Squat Cleans 95#/65#10 Push Jerks8 Pull Ups6 Push Ups+1 Mile RunPost time. #23 Rounds500m Row8 Thrusters8 Pull Ups8 Burpees200m RunPost time. #3Back Squat Build to Heavy Single+Bench Press 3,3,3,3,3Post loads.

LEVEL ONE400m Run (2 Laps)200 ft. Sled Push 180#/135#400m Run100 ft. Burpee Broad Jump400m Run200m Farmer’s Walk 2 @53#/35#400m Run100 ft. Sandbag Walking Lunges400m Run40 Wall Ball 20#/14#Post time. LEVEL TWO4 Rounds5 Wall Walks5 Bar Muscle Ups5 DB Squat Snatches Right Arm 50#/35#5 DB Squat Snatches Left Arm20 DB Overhead Walkng Lunges200m RunPost time. OLD…

Happy Birthday, Rob! LEVEL ONEEMOM for 15 minutes1st minute: 5 Deadlifts *AHAP2nd minute: 15 Hollow Rock F+B=13rd minute: :20 L- Sit+5 Sets15/12 Calories on Assault Bike7 Hang Power Snatches 75#/55#3 Burpees Over Bar– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOBench Press – Build to Heavy Single+T-Bar Row (Use Landmine) 8,8,8,8,8…

LEVEL ONE21 – 18 – 15 – 12 – 9 -6Calorie RowWall Ball 20#/14#X2 Sit UpsLateral Box Hops R+L=1 12′Post time. LEVEL TWOAMRAP in 8 minutes15 Calories on Assault Bike5 Burpees– Rest 3 minutes –AMRAP in 8 minutes20 Russian KB Swings 70#/53#3 Muscle Ups– Rest 3 minutes –AMRAP in 8 minutes800m RunMax Triple UndersPost rep…

LEVEL ONE5 Sets3 Tempo Front Squats *AHAP 420410 KB Deadlifts on Risers 4″ 70#/53#10 GHD Sit Ups10/5 Bar Dips5 Strict Pull Ups4 50m SprintsPost load. LEVEL TWOOverhead Squat 3,3,3,3,3 *AHAP+Strict Press 2,2,2,2,2 *AHAPPost loads. OLD SCHOOLComplete the following in any order or rep scheme.800m Run30 Clean and Jerks 95#/65#50 Barbell Roll Outs50 Front Rack Lunge…

LEVEL ONE5 Rounds30 Double Unders14 Alternating DB Hang Clean and Jerks 50#/35#7 Box Jumps 20″14 DB Goblet Squats200m RunPost time. LEVEL TWO21 – 18 – 15 – 12 – 9Calorie RowFront Squats 95#/65#GHD Sit UpsHand Release Push Ups*200m Run after each round>Post time. OLD SCHOOL8 Rounds250m Row200m Run+ 150 Sit Ups150 Russian KB Swings 53#/35#*Partition…