Level One5 Rounds200m Run8 Bench Press 135#/95#6 Pull Ups20 Russian KB Swings 53#/35#30 Double Unders15 Goblet SquatsPost time. Level Two15 – 20 – 25Calories on Assault BikeGHD Sit Ups50 – 50 – 50 Double UndersSquats10 – 12 – 14Bar Muscle UpsHand Release Push Ups* 200m Run after every round.Post time. Old School1000m Row30 Wall Ball…

Choose One: #15 Rounds200m Run12 DB Hang Squat Cleans 35#/25#12 DB Push Jerks100 ft. Sled Push 205#/175#12 GHD Sit Ups6 BurpeesPost time. #23 Rounds750m Row15 Deadlifts 135#/95#15 Hand Release Push Ups20 Step Ups 20″30 Sit UpsPost time. #3Back Squat 5,5,5,5,5 *AHAP+Strict Press 3,3,3,3,3 *AHAPPost loads.

Level One30 – 40 – 30Double UndersSit Ups20 – 25 – 30Calories on RowerOverhead Walking Lunges 35#/25#1 – 2 – 1Rope Climbs 15′200m Run20 – 15 – 20Plate Clean and PressSquat ThrustsPost time. Level Two2 Rounds1000m Row30 Toes thru Rings800m Run100 ft. Handstand Walk800m Ski ErgPost time. Old School3 Rounds1000m Row30 Thrusters 45#/35#20 Jumping Pull…

Level One“Open Workout 11.3”AMRAP in 5 minutes1 Squat Clean 165#/110#1 Jerk– Rest –5 Sets350m Row 20 Double Unders5 Burpees– Rest 1 minute –Post rep total and time minus 4 minutes. Level TwoSnatch Complex1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*AHAP+Bench PressWork to Heavy SinglePost loads. Old School10 Rounds200m RunOdd Rounds:10 Thrusters…

Level One1 Mile Run+30 DB Step Ups 35#/25# @ 20″/16″30 GHD Sit Ups30 DB Push Press30 DB Walking Lunges30 DB Floor Press+1 Mile RunPost time. Level Two5 Rounds200m Run20 KB Swings 70#/53#5 Bar Muscle Ups50 Double Unders10 BurpeesPost time. Weight Vest20#/14#3 Rounds600m Farmer’s Walk 2@35#/26#* Every time you break 5 Burpee penalty.5/3 Rounds5 Pull Ups10…

Level One5 Sets2 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP10 GHD Sit Ups8/5 Weighted Push Ups *AHAP5 Strict Pull Ups10 Single Leg Plate Jumps 4″ each leg2 50m SprintsPost loads. Level TwoBack Squat – Work to Heavy Single+5 Single Arm DB Press *AHAPEach arm.Post loads. Old…

Level One5 Rounds3 Back Squats 205#/135#200m Run+5 Rounds25 Sit Ups25 Double Unders5 BurpeesPost time. Level Two3 Rounds500m Row7 Front Squats 175#/115#12 Handstand Push Ups12 CTB Pull Ups12 Triple UndersPost time. Old School21 – 18 – 15 – 12 – 9 – 6Calorie RowMed Ball Cleans 20#/14#Sit UpsPush Ball*200m Run after every rounds.Post time.

Choose one: #15 Rounds10 Back Squats 50% 1RM100 ft. Sled Push 180#/135#10 GHD Sit Ups200m Run5 Burpees30 Double UndersPost time. #23 Rounds600m Run25 Wall Ball 20#/14#30 Sit Ups10 Pull Ups15 Push UpsPost time. #3Deadlifts 5,5,5,5,5 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Level OneAMRAP in 12 minutes1500m Row (Buy In)20 Russian KB Swings 53#/35#10 Pull Ups20 Mt. Climbers– Rest 3 minutes –AMRAP in 12 minutes800m (Buy In)12 GHD Sit Ups12 Box Jumps 20″12 Goblet Squats12 Double UndersPost rep total for each. Level Two21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeTriple UndersX2…

Level OneTempo Back Squats 3,3,3,3,3 *AHAP3304+5 Rounds21 Calories on Rower15 Wall Ball 20#/14#9 BurpeesPost load and time. Level TwoBench Press 5,5,5,5,5 *AHAP+DB Bent Over Rows 8,8,8,8,8 *AHAPEach ArmPost loads. Old School3 Rounds500m Row25 Thrusters 45#/35#400m Run15 Pull Ups20 Calories on Assault Bike5 BurpeesPost time.