LEVEL ONE21 – 18 – 15 – 12 – 9 -6Calorie RowWall Ball 20#/14#X2 Sit UpsLateral Box Hops R+L=1 12′Post time. LEVEL TWOAMRAP in 8 minutes15 Calories on Assault Bike5 Burpees– Rest 3 minutes –AMRAP in 8 minutes20 Russian KB Swings 70#/53#3 Muscle Ups– Rest 3 minutes –AMRAP in 8 minutes800m RunMax Triple UndersPost rep…

LEVEL ONE5 Sets3 Tempo Front Squats *AHAP 420410 KB Deadlifts on Risers 4″ 70#/53#10 GHD Sit Ups10/5 Bar Dips5 Strict Pull Ups4 50m SprintsPost load. LEVEL TWOOverhead Squat 3,3,3,3,3 *AHAP+Strict Press 2,2,2,2,2 *AHAPPost loads. OLD SCHOOLComplete the following in any order or rep scheme.800m Run30 Clean and Jerks 95#/65#50 Barbell Roll Outs50 Front Rack Lunge…

LEVEL ONE5 Rounds30 Double Unders14 Alternating DB Hang Clean and Jerks 50#/35#7 Box Jumps 20″14 DB Goblet Squats200m RunPost time. LEVEL TWO21 – 18 – 15 – 12 – 9Calorie RowFront Squats 95#/65#GHD Sit UpsHand Release Push Ups*200m Run after each round>Post time. OLD SCHOOL8 Rounds250m Row200m Run+ 150 Sit Ups150 Russian KB Swings 53#/35#*Partition…

CHOOSE ONE: #11200m Run63 KB Swings 53#/35#36 Pull Ups800m Run42 KB Swings24 Pull Ups400m Run21 KB Swings12 Pull UpsPost time. #25 Rounds250m Row25 Double Unders10 Burpees200m RunPost time. #3Staggered Stance Deadlift 5,5,5,5,5 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

LEVEL ONE400m Run (2 Laps)150 ft. Sled Push 170#?135#400m Run400m Ski Erg400m Run200m Farmer’s Walk 2 @ 53#/35#100 ft. Burpee Broad Jumps400m Run500m Row400m Run50 Wall Ball 20#/14#Post time. LEVEL TWO3 Rounds21 Calorie Row21 GHD Sit Ups15 Thrusters 95#/65#15 Pull Ups9 Box Jumps 24″/20″9 BurpeesPost time. OLD SCHOOL4 Rounds350m Row20 Russian KB Swings 53#/35#30 Sit…

Happy Anniversary to Paul and Tina! 21 years! LEVEL ONEDeadlift 3,3,3,3,3 *AHAP+5 Sets12/10 Calories on Assault Bike14 Alternating DB Snatches 50#/35#3 Burpees– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWO5 Sets5 Front Rack Step Ups 16″/12″ *AHAP+Bench Press 5 X 5Post loads. OLD SCHOOL5 Rounds500m Row12 Double KB Front Squats 2…

LEVEL ONE800m Run15 Cleans and Jerks 95#/65#15 Pull Ups5 Burpees600m Run8 Clean and Jerks 115#/75#8 Pull Ups10 Burpees400m Run5 Clean and Jerks 135#/95#5 Pull Ups15 BurpeesPost time. LEVEL TWOComplete the following in any order or rep scheme.50 Calories on Assault Bike150 ft. Handstand Walks15 Muscle Ups75 GHD Sit Ups100 Overhead Walking Lunges 45#/35#Post time. OLD…

LEVEL ONE5 Sets12 DB Walking Lunges *AHAP10 GHD Hip Extensions10 Banded Skater Plyos each direction12 Med Ball Dynamic Chest Tosses 20#/14#5 Strict Pull Ups6 Agility Ladder repsPost load. LEVEL TWOClean and Jerk *AHAP+Weighted Bar Dip 5,5,5,5,5 *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd Rounds: 12 Deck Squats 25#/15# + 5 BurpeesEven Rounds: 15 Wall Ball 20#/14#Post…

LEVEL ONE5 Rounds25 Double Unders7 Squat Cleans 95#/65#7 Pull Ups5 Squat Thrusts200m RunPost time. LEVEL TWO30 GHD Sit Ups40 KB Swings 70#/53#50 Goblet Squats800m Run50 Goblet Squats40 KB Swings30 GHD Sit UpsPost time. OLD SCHOOL3 Rounds20 DB Step Ups 35#/25# 20″/16″30 Sit Ups20 Floor Press+1000m Row+3 Rounds20 DB Hang Clean and Jerks30 Mt. Climbers20 SquatsPost…

CHOOSE ONE: #18 Rounds250m Row200m Run+21 – 15 – 9Deadlifts 135#/95#GHD Sit Ups*1:00 Forearm Plank HoldPost time. #221 – 18 – 15 – 12 – 9 – 6Calorie RowPush Press 75#/55#Bent Over RowHang Power CleanSquatsPost time. #3Back Squat 8,8,8,8,8 *AHAP+ Bench Press 3,3,3,3,3 *AHAPPost loads.