LEVEL ONEEMOM for 15 minutes1st minute: 1 Snatch *AHAP2nd minute: 10 Toes to Bar3rd minute: 14 Triangle Leg Raises+5 Rounds15/10 Calories on Assault Bike12 Plate Clean and Press 45#/35#5 Burpees– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOBench Press 5,5,5,5,5 *AHAP+Barbell Bent Over Row 10,10,10,10,10 *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd…

LEVEL ONEE3M for 36 minutes1st 3 minutes: 200m Run12 Clean and Jerks 95#/65#2nd 3 minutes: 14 Alternating Front Rack Lunges Steps30 Double Unders3rd 3 minutes:500m RowPost Rx or cycles completed. LEVEL TWO7 Sets:20 Seconds @ 450+ Watts on Assault Bike1:30 Rest between efforts.+“Bear Complex”5 Rounds*Not for time.7 Unbroken Reps of:1 Power Clean1 Front Squat 1…

LEVEL ONE5 Sets3 Deadlifts *AHAP10 GHD Sit Ups5 Strict Pull Ups8/5 Bar Dips20 Lateral Monster Walks ea. direction20 Banded Pogo Jumps15 Calories on Assault BikePost load. LEVEL TWO5 Sets1 Push Jerk + 1 Split Jerk *AHAP+Tempo Front Squat 3,3,3,3,3 *AHAP4305Post loads. OLD SCHOOL3 Rounds750m Row20 Thrusters 45#/35#12 Skater Plyos R+L=1 4′30 Sit UpsPost time.

LEVEL ONE2 Rounds15 DB Deadlifts 35#/25#15 DB Hang Squat Cleans15 DB Push Press30 Double Unders+400m Run+2 Rounds15 Squats15 Push Ups15 Pull Ups30 Double Unders+ 400m Run+2 Rounds20 DB High / Low Carry Walking Lunges20 DB Floor PressPost time. LEVEL TWO4 Rounds100m Farmer’s Walk 2@70#/53#20 Goblet Squats200m Run20 Russian KB Swings 20 Pull Ups20 Hand Release…

Choose One: #15 Rounds400m Run9 Clean and Jerks 95#/65#8 Front Squats7 Burpees Over Bar35 Double UndersPost time. #23 Rounds1000m Row20 GHD Sit Ups15 Pull Ups20 Push Ups15 Double KB Front Squats 2@35#/26#Post time. #3Tempo Back Squats 3,3,3,3,3 *AHAP5205+Close Grip Bench Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE400m Run ( 2 laps @ bldg.)200m Ski Erg20 Burpees400m Run200m Farmer’s Walk 2 @ 53#/44#400m Run500m Row400m Run100 ft. Sled Push50 Double Unders400m Run50 Wall Ball 20#/14#Post time. LEVEL TWO2 Rounds15 Thrusters 95#/65#15 GHD Sit Ups15 Pull Ups15 Burpees– Rest 2 minutes –2 Rounds400m Run30 Russian KB Swings 70#/53#– Rest 2 minutes –2…

LEVEL ONEEMOM for 10 minutes1 Clean and Jerk *AHAP+30 Calories on Assault Bike30 Russian KB Swings 53#/35#30 Double Unders25 Calories on Assault Bike25 Russian KB Swings 62#/44#25 Double Unders20 Calories on Assault Bike20 Russian KB Swings 70#/53#20 Double UndersPost load and time. LEVEL TWODB Bulgarian Split Squats 8,8,8,8,8 each leg *AHAP+Bench Press* Build to Heavy…

LEVEL ONE5 Rounds350m Row8 Thrusters 75#/55#7 Box Jumps 20″6 Pull Ups5 Push UpsPost time. LEVEL TWO10 – 12 – 14HSPU’sRing Dips20 – 22 – 24Calories on Assault BikeX 3 Double Unders– Rest 3 minutes –4 Rounds200m Run7 Hang Power Snatches 95#/65#1 Rope ClimbPost time minus 3 minutes. WEIGHT VEST 20#/14#3 Rounds600m Run50 Squats30 Push Ups20…

LEVEL ONE5 Sets5 Back Squats *AHAP100m Farmer’s Walk *AHAP (Unbroken)10 GHD Sit Ups10 Ring Rows10/6 Feet Elevated Push Ups6 Lateral Hurdle Reps15 Calories on Assault BikePost loads. LEVEL TWOSnatch *AHAP+Back Squat 5 X 5Post loads. OLD SCHOOL10 Rounds200m RunOdd Rounds: 7 DB Hang Squat Cleans 35#/25# + 30 Double UndersEven Rounds: 12 DB Walking Lunges…

LEVEL ONE4 Rounds250m Row200m Run+30 Wall Ball 20#/14#+ 3 Rounds250m Row200m Run+100 Russian KB Swings 53#/35#+ 2 Rounds250m Row200m Run+25 BurpeesPost time. LEVEL TWO10 Clean and Jerks 135#/95#15 CTB Pull Ups25 GHD Sit Ups+600m Run+7 Clean and Jerks 155#/105#10 Bar Muscle Ups20 GHD Sit Ups+400m Run+4 Clean and Jerks 175#/115#5 Muscle Ups15 GHD Sit Ups+200m…