CHOOSE ONE: #1800m Run1000m Row +21 – 15 – 9Squat Clean Thrusters 95#/65#Pull Ups+1000m Row800m RunPost time. #250 Calories on Assault Bike40 Russian KB Swings 70#/53#30 GHD Sit Ups20 Pull Ups10 Burpees20 Pull Ups30 GHD Sit Ups40 Russian KB Swings50 Calories on Assault BikePost time. #3Front Squat 3,3,3,3,3 *AHAP+DB Bench Press 8,8,8,8,8 *AHAPPost loads.

LEVEL ONE600m Run (3 Laps)200 ft. Sled Push 225#/180#400m Ski Erg600m Run200m Farmer’s Walk 2 @53#/35#500m Row600m Run20 Burpees75 SquatsPost time. LEVEL TWO5 – 7 – 9Muscle UpPower Snatch 115#/85#20 – 20 – 20GHD Sit UpsBack Squat25 – 30 – 35 Double UndersCalorie RowPost time. OLD SCHOOL4 Rounds600m Run25 Russian KB Swings 53#/35#25 Sit Up1:00…

LEVEL ONEEMOM for 15 minutes1st minute: 5 Deadlifts *AHAP2nd minute: 20 Hollow Rock F+B=13rd minute: :30 Hang from Pull Up Bar+5 Rounds25 Single Unders Right Leg Only25 Single Unders Left Leg Only20 Wall Ball 20#/14#Post load and time. LEVEL TWOBench Press – Work to Heavy Single+5 Sets100m Unbroken Farmer’s Walk 2 @70#/53#Post load. OLD SCHOOL5…

LEVEL ONE1 Mile Run+21 – 18 – 15 – 12 – 9Russian KB Swings 53#/35#Goblet SquatsX 2 Sit UpsStep Ups 20″+1 Mile RunPost time. LEVEL TWO5 Rounds20 Calories on Assault Bike200m Run+3 Rounds20 KB Figure 8 Walking Lunges 44#/35#15 Box Jumps 24″/20″10 Pull UpsPost time. Weight Vest Wednesday3 Mile RunPost time.

LEVEL ONE5 Sets2 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean + 1 Front Squat*AHAP10 GHD Sit Ups8 Hurdle Jumps5 Strict Press *AHAP5 Strict Pull Ups4 50m SprintsPost Loads. LEVEL TWOBack Squat 5,5,5,5,5 *AHAP+8 Sets:20 L Sit HoldPost load. OLD SCHOOL5 Rounds200m Run50 Single Unders20 Thrusters 45#/35#10 Squat Thrusts w/5 Mt. Climbers…

LEVEL ONE1000m Row800m Run750m Row600m Run500m Row400m Run+4 Rounds25 Double Unders5 BurpeesPost time. LEVEL TWO3 Rounds400m Run15 DB Overhead Squats 50#/35#15 GHD Sit Ups15 Ring Dips15 Pull Ups15 BurpeesPost time. OLD SCHOOL100 Sit Ups80 Squats60 Plate Clean and Press 35#/25#40 Overhead Walking Lunges 20 Pull Ups40 Push Ups60 Russian KB Swings 53#/35#80 Step Ups 20″…

CHOOSE ONE: #15 Rounds400m Run35 Double Unders10 Front Squats 95#/65#8 Push Jerks6 Pull Ups4 Burpees Over BarPost time. #23 Rounds750m Row20 Wall Ball 20#/14#10 BurpeesPost time. #3Overhead Squat 3,3,3,3,3 *AHAP+DB Bench Press 8,8,8,8,8 *AHAPPost loads.

LEVEL ONE3 Rounds200m Run100 ft. Sled Push 225#/180#10 Burpees100m Farmer’s Walk 2@ 53#/35#200m Ski Erg50 ft. Sandbag Walking Lunges 70#50#30 SquatsPost time. LEVEL TWO50 Calories on Assault Bike+3 Rounds5 Power Snatches 115#/75#10 Overhead Squats25 ft. Handstand Walks15 CTB Pull Ups+50 Calories on Assault BikePost time. OLD SCHOOL3 Mile Runor5000m RowPost time.

LEVEL ONE6 Rounds5 Back Squats 185#/125#200m Run+3 Rounds20 Alternating DB Snatches 35#/25#20 DB Plank Drags20 GHD Sit UpsPost time. LEVEL TWOBench Press 5,5,5,5,5 *AHAP+DB Single Arm Shoulder Press 2,2,2,2,2 *AHAPPost loads. OLD SCHOOL6 Rounds250m Row15 Wall Ball 20#/14#200m Run10 BurpeesPost tiime.

LEVEL ONE1 Mile Run+4 Rounds7 Deadlifts 135#/95#20 Squats12/7 Push Ups+1 Mile RunPost time. LEVEL TWO75 GHD Sit Ups100 Russian KB Swings 70#/53#50 Pistols25 HSPU’s50 BurpeesPost time. WEIGHT VEST WEDNESDAY 20#/14#800m Run100 ft. Bear Crawl25 DB Thrusters 35#/25#20 Pull UPs600m Run150 ft. Bear Crawl 20 DB Thrusters15 Pull Ups400m Run200 ft. Bear Crawl15 DB Thrusters10 Pull…