CHOOSE ONE: #11200m Run63 KB Swings 53#/35#36 Pull Ups800m Run42 KB Swings24 Pull Ups400m Run21 KB Swings12 Pull UpsPost time. #25 Rounds250m Row25 Double Unders10 Burpees200m RunPost time. #3Staggered Stance Deadlift 5,5,5,5,5 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

LEVEL ONE400m Run (2 Laps)150 ft. Sled Push 170#?135#400m Run400m Ski Erg400m Run200m Farmer’s Walk 2 @ 53#/35#100 ft. Burpee Broad Jumps400m Run500m Row400m Run50 Wall Ball 20#/14#Post time. LEVEL TWO3 Rounds21 Calorie Row21 GHD Sit Ups15 Thrusters 95#/65#15 Pull Ups9 Box Jumps 24″/20″9 BurpeesPost time. OLD SCHOOL4 Rounds350m Row20 Russian KB Swings 53#/35#30 Sit…

Happy Anniversary to Paul and Tina! 21 years! LEVEL ONEDeadlift 3,3,3,3,3 *AHAP+5 Sets12/10 Calories on Assault Bike14 Alternating DB Snatches 50#/35#3 Burpees– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWO5 Sets5 Front Rack Step Ups 16″/12″ *AHAP+Bench Press 5 X 5Post loads. OLD SCHOOL5 Rounds500m Row12 Double KB Front Squats 2…

LEVEL ONE800m Run15 Cleans and Jerks 95#/65#15 Pull Ups5 Burpees600m Run8 Clean and Jerks 115#/75#8 Pull Ups10 Burpees400m Run5 Clean and Jerks 135#/95#5 Pull Ups15 BurpeesPost time. LEVEL TWOComplete the following in any order or rep scheme.50 Calories on Assault Bike150 ft. Handstand Walks15 Muscle Ups75 GHD Sit Ups100 Overhead Walking Lunges 45#/35#Post time. OLD…

LEVEL ONE5 Sets12 DB Walking Lunges *AHAP10 GHD Hip Extensions10 Banded Skater Plyos each direction12 Med Ball Dynamic Chest Tosses 20#/14#5 Strict Pull Ups6 Agility Ladder repsPost load. LEVEL TWOClean and Jerk *AHAP+Weighted Bar Dip 5,5,5,5,5 *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd Rounds: 12 Deck Squats 25#/15# + 5 BurpeesEven Rounds: 15 Wall Ball 20#/14#Post…

LEVEL ONE5 Rounds25 Double Unders7 Squat Cleans 95#/65#7 Pull Ups5 Squat Thrusts200m RunPost time. LEVEL TWO30 GHD Sit Ups40 KB Swings 70#/53#50 Goblet Squats800m Run50 Goblet Squats40 KB Swings30 GHD Sit UpsPost time. OLD SCHOOL3 Rounds20 DB Step Ups 35#/25# 20″/16″30 Sit Ups20 Floor Press+1000m Row+3 Rounds20 DB Hang Clean and Jerks30 Mt. Climbers20 SquatsPost…

CHOOSE ONE: #18 Rounds250m Row200m Run+21 – 15 – 9Deadlifts 135#/95#GHD Sit Ups*1:00 Forearm Plank HoldPost time. #221 – 18 – 15 – 12 – 9 – 6Calorie RowPush Press 75#/55#Bent Over RowHang Power CleanSquatsPost time. #3Back Squat 8,8,8,8,8 *AHAP+ Bench Press 3,3,3,3,3 *AHAPPost loads.

LEVEL ONE2 Rounds200m Run100 ft. Sandbag Walking Lunges 70#/50#200m Run100 ft. Sled Push 175#/135#200m Run200m Farmer’s Walk 2@53#/35#200m Run25 Wall Ball 20#/14#200m Run15 BurpeesPost time. LEVEL TWO5 Rounds350m Row7 Hang Power Snatches 75#/55#6 CTB Pull Ups5 Box Jumps 24″/20″4 BurpeesPost time. OLD SCHOOL1 Mile Run30 GHD Sit Ups30 Front Squats 75#/55#30 Push Jerks 30 Push…

LEVEL ONEEMOM for 15 minute1st minute: 3 Front Squats *AHAP2nd minute: 1 Turkish Get Up *AHAP3rd minute: :45 Ring Plank Holds+5 Rounds12/10 Calories on Assault Bike5 Hang Power Clean and Jerks 95#/65#3 BurpeesPost loads and time. LEVEL TWOBench Press 5 X 5*All sets at 85% 1RM+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL800m Run+100 Overhead…

LEVEL ONEAMRAP in 30 minutes1 Mile Run (Buy In)20 Russian KB Swings 53#/35#10 Box Jumps 20″20 Ab Mat Sit Ups10 Split Squat Jumps20 SquatsPost rep total. LEVEL TWOAMRAP in 30 minutes100 Calories on Assault Bike (Buy In)15 GHD Sit Ups10 Alternating Pistols15 SDLHP 95#/65#10 Pull Ups15 Overhead SquatsPost rep total. OLD SCHOOL3 Rounds400m Run30 Front…