Level One5 Sets2 Reps of Barbell Complex:1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP10 GHD Sit Ups8/5 Weighted Push Ups *AHAP5 Strict Pull Ups10 Single Leg Plate Jumps 4″ each leg2 50m SprintsPost loads. Level TwoBack Squat – Work to Heavy Single+5 Single Arm DB Press *AHAPEach arm.Post loads. Old…

Level One5 Rounds3 Back Squats 205#/135#200m Run+5 Rounds25 Sit Ups25 Double Unders5 BurpeesPost time. Level Two3 Rounds500m Row7 Front Squats 175#/115#12 Handstand Push Ups12 CTB Pull Ups12 Triple UndersPost time. Old School21 – 18 – 15 – 12 – 9 – 6Calorie RowMed Ball Cleans 20#/14#Sit UpsPush Ball*200m Run after every rounds.Post time.

Choose one: #15 Rounds10 Back Squats 50% 1RM100 ft. Sled Push 180#/135#10 GHD Sit Ups200m Run5 Burpees30 Double UndersPost time. #23 Rounds600m Run25 Wall Ball 20#/14#30 Sit Ups10 Pull Ups15 Push UpsPost time. #3Deadlifts 5,5,5,5,5 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Level OneAMRAP in 12 minutes1500m Row (Buy In)20 Russian KB Swings 53#/35#10 Pull Ups20 Mt. Climbers– Rest 3 minutes –AMRAP in 12 minutes800m (Buy In)12 GHD Sit Ups12 Box Jumps 20″12 Goblet Squats12 Double UndersPost rep total for each. Level Two21 – 18 – 15 – 12 – 9 – 6Calories on Assault BikeTriple UndersX2…

Level OneTempo Back Squats 3,3,3,3,3 *AHAP3304+5 Rounds21 Calories on Rower15 Wall Ball 20#/14#9 BurpeesPost load and time. Level TwoBench Press 5,5,5,5,5 *AHAP+DB Bent Over Rows 8,8,8,8,8 *AHAPEach ArmPost loads. Old School3 Rounds500m Row25 Thrusters 45#/35#400m Run15 Pull Ups20 Calories on Assault Bike5 BurpeesPost time.

Level OneE3M for 36 minutes1st 3 minutes: 200m Run + 5 Squat Cleans 135#/95#2nd 3 minutes:500m Row3rd 3 minutes: 30 Double Unders + 5 Pull Ups + 5 BurpeesPost Rx or cycles completed. Level Two30 Muscle Ups– Rest 3 minutes –12 – 15 – 18Hang Power Snatches 75#/55#Overhead SquatsSquat Thrusts Over Bar– Rest 3 minutes…

Level One5 Sets10 Front Rack Lunges Steps *AHAP5 Strict Press *AHAP10 GHD Sit Ups5 Strict Pull Ups14 Lateral Box Hops R+L=1 12″15 Calories on Assault BikePost loads. Level TwoClean and Jerk *AHAP+Weighted Bar Dips 5,5,5,5,5 *AHAPPost loads. Old School800m Run+21 – 15 – 9Power Cleans 95#/65#Front SquatsX2 Sit Ups+ 600m Run+21 – 15 – 9Deadlifts…

Level One5 Rounds200m Run20 Russian KB Swings 53#/35#15/10 Hand Release Push Ups20 Goblet Squats30 Double UndersPost time. Level Two3 Rounds12 Thrusters 95#/65#2 Rope Climbs 15′12 GHD Sit Ups50 ft. Handstand Walks50 Double Unders– Rest 3 minutes –1 Mile RunPost time minus 3 minutes. Old School10 Rounds200m RunOdd Rounds:10 Box Jumps 20″5 BurpeesEven Rounds:10 Back Squats…

Choose One: #15 Rounds25 Squats25 Sit Ups+5 Rounds15/10 Calories on Assault Bike50 ft. Sled Push 205#/175#5 BurpeesPost time. #24 Rounds600m Run12 Deadlifts 95#/65#10 Hand Release Bent Over Rows8 Hang Squat Cleans6 Push Jerks4 Burpees Over BarPost time. #3Front Squat 5,5,5,5,5 *AHAP+DB Bench Press 8,8,8,8,8 *AHAPPost loads.

Level One AMRAP in 30 minutes1 Mile Run (Buy In)30 Squats30 Sit Ups30 Plate Clean and Press 35#/25#30 Russian KB Swings 53#/35#30 Alternating KB RowsPost rep total. Level Two3 Rounds500m Row400m Run20 Calories on Assault Bike15 BurpeesPost time. Old School5 Rounds100 Single Unders20 DB Step Ups 35#/25# @ 20″/16″25 Sit Ups15 Ring Rows200m RunPost time.