Level One Back Squat 3,3,3,3,3 *AHAP+5 Rounds250m Row7 Box Jumps 20″25 Russian KB Swings 53#/35#Post load and time. Level Two 5 Sets5 Bench Press *AHAP5 Strict Pull Ups12 GHD Sit Ups12 GHD Hip ExtensionsPost load. Old School 1 Mile Run+ 4 Rounds10 DB Deadlifts 35#/2510 DB Hang Squat Cleans10 DB Push Press10 Pull Ups+ 1…

Level OneE3M for 36 minutes1st 3 minutes:35 Double Unders + 20 Wall Ball 20#/14#2nd 3 minutes:200m Run + 15 GHD Sit Ups3rd 3 minutes:20 Alternating Front Rack Lunge Steps 75#/55# + 15 Push PressPost Rx or cycles completed. Level Two5 Sets20 Calories on Assault Bike5 Hang Power Cleans 135#/95#5 Burpees– Rest 1 minute –+EMOM for…

Level One5 Sets5 Front Squats *AHAP15 Barbell Rollouts 65#10 Toes to Bar5 Bar or Ring Dips5 Strict Pull Ups10 Skater Plyos R+L=115 Calories on Assault BikePost load. Level TwoClean and Jerk *AHAP+5 Sets10 DB Walking Lunges *AHAPPost loads. Old School3 Mile Runor5000m RowPost time.

Level One4 Rounds25 Squats15/10 Push Ups10 GHD Sit Ups+3 Rounds400m Run15 Right Arm KB Clean and Jerks 44#/26#15 Left Arm KB Clean and Jerks10 BurpeesPost time. Level Two“Nancy”5 Rounds400m Run15 Overhead Squats 95#/65#+1000m Row10 Thrusters750m Row7 Thrusters500m Row5 ThrustersPost time. Old School10 Rounds200m RunOdd Rounds: 25 Double Unders15 Wall Ball 20#/14#Even Rounds:5 Burpee Pull UpsPost…