CHOOSE ONE: #15 Rounds400m Run12 Deadlifts 95#/65#10 Hang Power Cleans8 Front Squats6 Push Jerks4 BurpeesPost time. #23 Rounds35 Double Unders50 ft. Sled Push 225#/180#25 Russian KB Swings 53#/35#10 Pull Ups50 ft. Sled Push200m RunPost time. #3Back Squats 5,5,5,5,5 *AHAP+ Bench Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONE2 Rounds200m Farmer’s Walk 20@ 53#/35#200 ft. Sandbag Walking Lunges350m Row200m Run100 ft. Burpee Broad Jumps25 Wall Ball 20#/14#200m Ski200m RunPost time. LEVEL TWOEMOM for 15 minutes1st minute: 5 Muscle Ups2nd minute: 5 Power Snatches 95#/65# + 5 Overhead Squats3rd minute: 5 Burpee Box Jump Overs 24″/20″+AMCAP in 10 minutesMax Cals on Assault BikePost…

LEVEL ONEEMOM for 10 minutesOdd minutes: 2 Thrusters *AHAPEven minutes: 6 Pull Ups *Add weight if desired.+5 Sets15/12 Calories on Assault Bike10 Squat Jumps 6″ 75#/55#3 Burpees– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+5 Sets1:30 Unbroken Ring Plank Holds 3″ off the ground.Post load and Rx or…

HAPPY BIRTHDAY, COACH EMILY!!!!! LEVEL ONE800m Run50 Russian KB Swings 53#/35#50 Calorie Row600m Run40 Russian KB Swings40 Calorie Row400m Run30 Russian KB Swings 30 Calorie Row200m Run20 Russian KB Swings20 Calories RowPost time. LEVEL TWO300 Double Unders*3 Burpee Penalty for every break.+4 Rounds12 Alternating DB Hang Clean and Jerk 50#/35#12 CTB Pull Ups12 GHD Sit…

LEVEL ONE5 Sets14 Back Rack Step Ups 16″/12″ *AHAP12 GHD Hip Extensions20 Banded Power Rotations each direction8/5 Bar Dips10 DB Bent Over Row ea. arm *AHAP1 GasserPost loads. LEVEL TWOSnatch *AHAP+Front Squat 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL8 Rounds250m Row200m Run+3 Rounds10 Clean and Jerks 95#/65#10 Box Jumps 20″10 Front Squats10 BurpeesPost time.

LEVEL ONE“Cindy”AMRAP in 20 minutes of:5 Pull Ups10 Push Ups15 SquatsPost rounds completed. Extra Credit:# rounds200m Run12 GHD Sit Ups15 Plate Clean and Press 35#/25# LEVEL TWO21 – 15 – 9KB Swings 70#/53#Alternating KB RowsX3 Double Unders+ 600m Run+ 21 – 15 – 9Deadlift 225#/155#HSPU’sPost time. OLD SCHOOL100 Single Unders90 Squats80 Sit Ups70 Walking Lunges60…

CHOOSE ONE: #15 Rounds15 Calories on Assault Bike35 Double Unders10 Hang Power Cleans 95#/65#10 Back Squats10 Push Jerks10 Squat ThrustsPost time. #23 Rounds800m Run30 Sit Ups30 Russian KB Swings 53#/35#30 Goblet SquatsPost time. #3Zercher Squats 5,5,5,5,5 *AHAP+|Close Grip Bench Press 5,5,5,5,5 *AHAPPost loads.

LEVEL ONEAMRAP in 6 minutes100 ft. Sled Push 205#/180# (10 Reps)50 ft. Burpee Broad Jump (5 Reps)– Rest 2 minutes –AMRAP in 6 minutes200m Run (2 Reps)20 Wall Ball 20#/14#– Rest 2 minutes –AMRAP in 6 minutes250m Row50 ft. Farmer’s Walk 2@ 53#/35# (5 Reps)AMRAP in 6 minutes200m Ski25 SquatsPost rep total for each. LEVEL…

LEVEL ONETempo Back Squats 3,3,3,3,3 *AHAP3204+5 Rounds150m Row15 Thrusters 45#/35#5 Pull Ups5 BurpeesPost load and time. LEVEL TWO5 SetsBench Press 5,5,5,5,5 *AHAPWeighted Pull Ups 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds400m Run500m Row30 Sit UpsPost time.

LEVEL ONE3 Rounds1000m Row25 Squats+3 Rounds200m Run20 Russian KB Swings 53#/35#10 BurpeesPost time. LEVEL TWO7 – 5 – 3Muscle UpsPower Cleans 205#/115#50 – 50 – 50 Double UndersSquats12 – 10 – 8Toes to BarBurpeesPost time. WEIGHT VEST WEDNESDAY 20#/14#3 Rounds600m Run30 Step Ups 20″/16″15 DB Push Press 35#/25#5 BurpeesPost time.