Choose One: #15 Rounds20 Med Ball Cleans 20#/14#10 Burpees100 ft. Sled Push 205#/175#15 GHD Sit Ups10 Pull UpsPost time. #23 Rounds500m Row14 Deadlifts 95#/65#12 Hand Release Bent Over Rows10 Hang Power Cleans8 Front Squats6 Push Press4 BurpeesPost time. #3Deadlifts 3,3,3,3,3 *AHAP+Bench Press 5,5,5,5,5 *AHAPPost loads.

Level One100 Sit Ups50 Squats80 Lateral Box Hops 12″ R+L=140 Calories on Rower60 Push Press 75#/55#30 SDLHP40 Push Ups20 Pull Ups20 Front Rack Lunge Steps10 BurpeesPost time. Level Two21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeWall Ball 20#/14#+6 – 9 – 12 – 15Power Cleans 155#/105#CTB Pull UpsSquat ThrustsPost…

Level OneBack Squat 8,6,4,2,1 *AHAP+AMRAP in 20 minutes20 Calorie Row10 GHD Sit Ups20 Russian KB Swings 53#/35#10 Pull Ups20 KB Walking LungesPost load and rep total. Level TwoPower Clean *AHAP+ Bench Press 5,5,5,5,5 *AHAPPost loads. Old School5 Rounds15/12 Calories on Assault Bike15 Thrusters 45#/35#10 Squat Jumps 6″100 Single Unders10 Squat ThrustsPost time.

Level One1500m Row30 Wall Ball 20#/14#25 Double Unders10 Burpees1000m Row40 Wall Ball35 Double Unders10 Burpees500m Row30 Wall Ball 25 Double Unders10 BurpeesPost time.Extra Credit: 1 Mile Run Level Two3 Rounds12 DB Front Squats 50#/35#30 Double Unders12 Pull Ups+3 Rounds200m Run100ft. Handstand Walk20 GHD Sit Ups+15 Wall WalksPost time. Weight Vest20#/14#800m Run+5 Rounds5 Pull Ups10 Push…

Level One5 Sets8 DB Bulgarian Split Squats *AHAP each leg10 Copenhagen Planks each leg20 Plate Russian Twists R+L=1 15#/10#5 Box Drop Broad Jumps 20″10 Alternating KB Press *AHAP20/15 Calories on Assault Bike Level TwoSnatch *AHAP+Weighted Bar Dips 3,3,3,3,3 *AHAPPost loads. Old School600m Run +21 – 15 – 9Deadlifts 135#/95#Push UpsWalking Lunges+600m Run+21 – 15 –…

Level OneAMRAP in 8 minutes800m Run (Buy In)Max Burpees in remaining time.– Rest 3 minutes –AMRAP in 8 minutes15 Thrusters 75#/55#10 Pull Ups20 Alternating Front Rack Lunge Steps– Rest 3 minutes –AMRAP in 8 minutes25 Double Unders25 Sit UpsPost rep totals for each. Level Two4 Rounds400m Run15 Toes thru Rings12 DB Overhead Squats 50#/35#15 GHD…

Choose One: #15 Rounds200m Run50 ft. Sled Push 205#/175#250m Row50 ft. Sled Push15 Thrusters 75#/55#Post time. #23 Rounds20/15 Calories on Assault Bike16 Alternating DB Snatches 50#/35#14 GHD Sit Ups12 Pull Ups10 Box Jumps 20″8 BurpeesPost time. #3Back Squat 10,8,6,4,2 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Level One3 Rounds20 GHD Sit Ups25 Russian KB Swings 53#/35#30 Double Unders35 Squats400m RunPost time.Extra Credit: 1 Extra Round. Level TwoAMRAP in 5 minutes5 Power Cleans 185#/125#5 Burpee Pull Ups– Rest 3 minutes –AMRAP in 5 minutesMax Cals on Assault Bike– Rest 3 minutes –AMRAP in 5 minutes5 Push Jerks 135#/95#10 Toes to Bar30 Double…

Level OneDeadlift 3,3,3,3,3 *AHAP+6 Sets12/10 Calories on Assault Bike6 KB Squat Jumps 2@35#/26# 6″6 KB Jerks6 KB Front Squats– Rest 1 minute –Post load and time minus 5 minutes. Level TwoTempo Front Squats 3,3,3,3,3 *AHAP3304+Tempo Bench Press 3,3,3,3,3 *AHAP3104Post loads. Old School5 Rounds350m Row12 Deadlifts 95#/65#9 Hang Power Cleans6 Jerks3 BurpeesPost time.

Level One5000m Row*Every 500m’s do: 10 DB Hang Squat Clean and Jerks 35#/25#* Every 1000m’s do: 25 Double Unders + 5 BurpeesPost time. Level Two5 Rounds20 Calories on Assault Bike7 HSPU’s10 Alternating Pistols5 Burpees Box Jump Overs 24″/20″20 Russian KB Swings 70#/53#Post time. Weight Vest 20#/14#600m Run20 Plate Clean and Press 35#/25#50 Squats600m Run200 ft.…