LEVEL ONEFront Squat 3,3,3,3,3 *AHAP+5 Sets15/12 Calories on Assault Bike10 Deck Squat 25#/15#5 Squat Thrusts Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOBench Press 5 X 5+DB Walking Lunges 12,12,12,12,12 *AHAPPost loads. OLD SCHOOL4 Rounds750m Row15 Flip Squats 53#/35#20 KB Walking Lunges10 Pull Ups10 BurpeesPost time.

LEVEL ONE3 RoundsMax reps in 1 minute at each exercise. 1 minute rest after each round.Hang Power Snatch 75#.55#Back SquatSit UpsDouble UndersBurpeesAlternating Front Rack Lunge Steps– Rest 1 minute –Post rep total. Extra Credit: 1 Mile Run LEVEL TWO21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeWall Ball 20#/14#GHD Sit…

LEVEL ONE5 Sets3 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean *AHAP10 GHD Sit Ups6/4 Ring or Bar Dips10 DB Bent Over Rows *AHAP ea. arm6/4 Strict Pull Ups15 Calories on Assault BikePost loads. LEVEL TWOBack Squat – Build to Heavy Single+Weighted Pull Up 2,2,2,2,2 *AHAPPost loads. OLD SCHOOL10 Rounds200m RunOdd Rounds:…

Level One4 Rounds10 Back Squats 155#/105#200m Run+4 Rounds5 Pull Ups10 Push Ups30 Double Unders+1000m RowPost time. Level Two5 Rounds200m Run200m Farmer’s Walk 2@53#/44#12 GHD Sit Ups20 Russian KB Swings5 BurpeesPost time. Old School600m Run30 DB Front Squats 35#/25#20 DB Push Press10 Squat Thrusts600m Run30 DB Floor Press20 DB Walking Lunges10 Squat Thrusts600m Run30 Sit Ups20…

CHOOSE One: #17 Rounds200m Run15 Wall Ball 20#/14#5 Box Jump Overs 20″4 Pull Ups3 BurpeesPost time. #23 Rounds1000m Row20 Thrusters 45#/35#30 Sit Ups40 Russian KB Swings 53#/35#Post time. #3Back Squat – Build to Heavy Single+Bench Press – Build to Heavy SinglePost loads.

Level One“Open Workout 26.2”80 ft. DB Overhead Walking Lunges 35#/25#20 Alternating DB Snatches20 Jumping Pull Ups80 ft. DB Overhead Walking Lunges20 Alternating DB Snatches20 Pull Ups80 ft. DB Overhead Walking Lunges20 Alternating DB Snatches20 Chest to Bar Pull UpsPost time or reps completed.15 minute time cap. Level Two“Open Workout 26.2”80 ft. DB Overhead Walking Lunges…

Level OneEMOM for 15 minutes1st minute: 3 Deadlifts *AHAP2nd minute: 10 Banded Power Rotations (each direction)3rd minute: 10 Alternating Pistols+5 Sets15/12 Calories on Assault Bike12 Mt. Climbers R+L=15 Burpees– Rest 1 minute –Post load and time minus 4 minutes. Level TwoSquat Cleans off Pull Boxes *AHAP+ Bench Press 3,3,3,3,3 *AHAPPost loads. Old School5 Rounds350m Row15…

Level One800m Run+2 Rounds15 Power Cleans 95#/65#10 Pull Ups+600m Run+ 2 Rounds30 Russian KB Swings 53#/35#15 Box Jumps 20″+400m Run+2 Rounds15 Front Squats10 BurpeesPost time. Level TwoAMRAP in 10 minutes1000m Row (Buy In)30 Double Unders5 Bar Muscle Ups– Rest 3 minutes –AMRAP in 10 minutes800m Run (Buy In)15 Thrusters 95#/65#10 Pull Ups– Rest 3 minutes…

Level One5 Sets5 Front Squats *AHAP8/5 Bar Dips5 Strict Pull Ups10 Med Ball Skater Plyos R+L=1 14#/10#10 GHD Hip Extensions15 Calories on Assault BikePost load. Level TwoSnatch *AHAP* Build load until form breaks down.+Push Press 3,3,3,3,3 *AHAPPost loads. Old School4 Rounds250m Row200m Run+10 Burpees30 GHD Sit Ups60 Russian KB Swings 53#/35#30 GHD Sit Ups10 Burpees+4…

Level One3 Rounds600m Run15 Plate Clean and Press 35#/25#10 Pull Ups10 GHD Sit Ups30 Double Unders 10 BurpeesPost time. Level Two21 – 15 – 9Deadlifts 225#/155#Toes to Bar+200m Farmer’s Walk 2@53#/44#+21 – 15 – 9Power Cleans 135#/95#Pull Ups+200m Farmer’s WalkPost time. Old School1 Mile Run+3 Rounds35 Double Unders35 Sit Ups35 Squats35 Plate Floor Press 35#/25#…