Level One 5 Sets5 Front Squats *AHAP8 DB Bench Press *AHAP6 Strict Pull Ups10 GHD Sit Ups8 KB Supine Trunk Rotations 35#/26#each side15 Calories on Assault BikePost loads. Level TwoClean and Jerk *AHAP+Back Squat 3,3,3,3,3 *AHAPPost loads. Old School1 Mile Run70 Russian KB Swings 53#/35#60 Goblet Squats50 Sit Ups40 Walking Lunges30 Push Ups20 Pull Ups10…

Level One8 Rounds200m Run250m Row+3 Rounds25 Double Unders20 Thrusters 45#/35#Post time. Level Two3 Rounds400m Run1 Rope Climb 15′100m Farmer’s Walk 2@70#/53#35 Double Unders20 Overhead Walking Lunges 45#/35#15 GHD Sit UpsPost time. Old School5 Rounds350m Row20 Med Ball Cleans 20#/14#25 Sit Ups20 Lateral Box Hops 12″ R+L=1Post time.

Choose One: #17 Rounds200m Run100 ft. Sled Push 205#/175#5 Burpee Box Jump Over 20″7 Hang Squat Cleans 95#/65#7 Push Jerks30 Double UndersPost time. #23 Rounds750m Row25 Russian KB Swings 53#/35#20 Alternating KB Rows10 Squat Thrusts20 Squats25 Sit UpsPost time. #3Back Squat 5 X 3* All sets at same load. 90% 1RM+Push Press 5 X 3*All…

Level OneEMOM for 12 minutesOdd minutes: 3 Front Squats *AHAPEven minutes: :45 second hang from Pull Up bar+AMRAP in 20 minutes200m Run (=2 reps)14 Alternating DB Snatches 50#/35#12 DB Overhead Walking Lunges10 Pull Ups8 BurpeesPost load and rep total. Level TwoSnatch *AHAP+6 Sets1 Push Jerk + 1 Split Jerk *AHAPPost loads. Old School10 Rounds200m RunOdd…

Level One“Playground Rules”Every 25 seconds for 16 cycles perform:3 Clean and Jerks 75#/55#– Rest 1 minute –Every 25 seconds for 16 cycles perform: 3 Power Snatches– Rest 1 minute –Every 25 seconds for 16 cycles perform: 3 Thrusters+3 Rounds25 Sit Ups1:00 Plank Hold.Post Rx or cycles completed for each and time. Level Two5 Rounds350m Row15…

Level One1 Mile Run50 Double Unders25 Russian KB Swings 53#/35#40 GHD Sit Ups20 Pull Ups30 Goblet Squats15 Push Ups20 Toes to Bar10 Burpees1 Mile RunPost time. Level TwoE3M for 36 minutes1st 3 minutes:25 Calories on Assault Bike2nd 3 minutes:5 Bar Muscle Ups7 Burpees Box Jump Overs 24″/20″3rd 3 minutes: 200m Run2 Rope Climbs 15′Post Rx…

Level One5 Sets 3 Power Clean (TNG) *AHAP10 GHD Hip Extensions10 Copenhagen Planks ea. side20 Banded Monster Walks ea. direction5 Strict Press *AHAP10 Power Step Ups 16″ ea. legPost loads. Level Two5 Sets3 Deadlifts *AHAP+5 Sets5 Bench Press *AHAPPost loads. Old School5 Rounds350m Row10 DB Thrusters 35#/25#8 Box Jumps 20″6 Pull UpsPost time.

Level One 4 Rounds10 Back Squats (M- 135/155/175/195 W-95/105/115/125)200m Run+5 Rounds20 Russian KB Swings 53#/35#20 Alternating KB Rows10 Push Ups5 Pull UpsPost time. Level Two “Power Amanda”9 – 7 – 5Power Snatch 135#/95#Muscle Ups+3 Rounds500m Row5 Thrusters5 BurpeesPost time. Old School 5 Rounds400m Run15 KB Squat Cleans 53#/35#30 Sit UpsPost time.

Choose One: #15 Rounds20 Plate Cleans and Press 35#/25#20 Overhead Walking Lunges100 ft. Sled Push 205#/175#15 GHD Sit Ups10 Burpees200m RunPost time. #23 Rounds400m Run15 Power Snatches 75#/55#15 Overhead Squats30 Double Unders15 Push Press15 Squat ThrustsPost time. #3Deadlift 5,5,5,5,5 *AHAP+Bench Press 5,5,5,5,5 *AHAPPost loads.

Level One4 Rounds400m Run5 Clean and Jerks 115#/75#7 Front Squats5 Burpees Over Bar7 Pull Ups35 Double UndersPost time. Level Two5 Rounds20 Alternating DB Snatches 50#/35#16 DB Overhead Walking Lunges12 CTB Pull Ups8 Wall Walks4 Burpees200m RunPost time. Old School3 Rounds500m Row20 Thrusters 45#/35#20 Mt. Climbers R+L=1+ 3 Rounds200m Run15 Deadlifts 135#/95#15 Push Ups+3 Rounds15 Calories…