LEVEL ONE5 Sets3 Tempo Back Squats 3304 *AHAP8 Nordic Curls10 GHD Sit Ups10/6 Bar Dips5 Strict Pull Ups4 50m SprintsPost load. LEVEL TWOClean and Jerk *AHAP+Weighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL4 Rounds750m Row20 Russian KB Swings 53#/35#20 Goblet Squats20 Alternating KB RowsPost time.

LEVEL ONE4 Rounds12 Deadlifts 135#/95#12 Toes to Bar12 Push Ups+ 800m Run+30 Back Rack Step Ups 75#/55# @ 20″/16″100 Double Unders30 Push PressPost time. LEVEL TWO50 Calories on Assault Bike40 GHD Sit Ups30 CTB Pull Ups20 Box Jumps 30″/24″10 Power Cleans 185#/125#800m Run10 Power Snatches 135#/95#20 Burpees30 Toes to Bar40 Russian KB Swings 70#/53#50 Unbroken…

CHOOSE ONE: #1E3M for 12 minutes400m Run– Rest 3 minutes –E3M for 12 minutes12 Thrusters 95#/65#12 Pull Ups– Rest 3 minutes –E3M for 12 minutes20 Russian KB Swings 53#/35#50 Double Unders5 BurpeesPost Rx or cycles completed for each. #23 Rounds600m Run12 DB Hang Squat Cleans 35#/25#12 DB Push Press10 Pull Ups10 GHD Sit Ups6 Burpees6…

LEVEL ONEAMRAP in 35 minutes200m Run200m Ski200m Run100 ft. Sled Push 175#/135#200m Run50 ft. Burpee Broad Jump200m Run250m Row200m Run25 Wall Ball 20#/14#Post rounds plus exercise completed. LEVEL TWO5 Rounds20/15 Calories on Assault Bike12 Hang Power Snatches 75#/55#10 Overhead Squats8 Pull Ups6 Burpees200m RunPost time. OLD SCHOOL3 Mile Runor6k RowPost time.

LEVEL ONE5 Sets3 Deadlifts *AHAP8 DB Bench Press *AHAP+5 Rounds250m Row7 Pull Ups7 Thrusters 95#/65#35 Double UndersPost loads and time. LEVEL TWOBack Squat 3,3,3,3,3 *AHAP+Seated Shoulder Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL400m Run+21 – 15 – 9KB Swings 53#/35#Goblet Squats+400m Run+ 21 – 15 – 9X3 Double UndersSquat Thrusts+ 400m Run+21 – 15 – 9GHD…

LEVEL ONE21 – 18 – 15 – 12 – 9 – 6Calories RowAlternating DB Snatches 35#/25#DB Overhead Walking LungesX2 Sit Ups*200m Run after every round.Post time. LEVEL TWOAMRAP in 8 minutes10 HSPU’s10 Toes to Bar15 GHD Sit Ups20 Squats– Rest 3 minutes –AMRAP in 8 minutes20 Russian KB Swings 70#/53#30 Unbroken Double Unders10 CTB Pull…

LEVEL ONE5 Sets3 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean + 1 Jerk *AHAP10 GHD Sit Ups10 DB One Arm Rows *AHAP ea.arm10/6 Plyo Push Ups 4″6 Reps on Agility Ladder15 Calories on Assault BikePost loads. LEVEL TWOClean and Jerk *AHAP+Single Led RDL 8,8,8,8,8 each leg *AHAPPost loads. OLD SCHOOL5 Rounds400m…

LEVEL ONE5 Rounds6 Back Squats 205#/145#200m Run+3 Rounds20 Russian KB Swings 53#/35#10 Pull Ups5 BurpeesPost time. LEVEL TWO12 – 9 – 5DB Thrusters 50#/35#DB Weighted Pull Ups 25#/15#Triple Unders– Rest 2 minutes –3 Rounds200m Run1 Rope Climb 20′:30 Static Handstand Hold 4 X 6′15 GHD Sit UpsPost time minus 2 minutes. OLD SCHOOL600m Run50 Squats50…

CHOOSE ONE: #11 Mile Run+21 – 15 – 9 GHD Sit UpsFront Squats 95#.65#X2 Double Unders+1 Mile RunPost time. #23 Rounds400m Ski Erg30 Squats400m Run30 Sit Ups500m RowPost time. #3Back Squat 3,3,3,3,3 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

LEVEL ONE400m Run (2 laps @ bldg.)100 ft. DB High Carry Walking Lunges 35#/25#400m Run500m Row400m Run100 ft. Bear Crawl400m Run200m Farmer’s Walk 2 @53#/35#400m Run 20 Burpees400m Run25 DB ThrustersPost time. LEVEL TWO4 Rounds20 Calories on Assault Bike50 Double Unders15 GHD Sit Ups15 Push Jerks 115#/85#15 Pull Ups200m RunPost time. OLD SCHOOL5 Rounds500m Row12…