Level OneDeadlift 3,3,3,3,3 *AHAP+ 4 Rounds400m Run7 Hang Clean and Jerks 95#/65#7 Front Squats7 Squat ThrustsPost load and time. Level TwoSquat Cleans from Pull Boxes *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads. Old School4 Rounds250m Row200m Run+3 Rounds30 Double Unders20 Alternating DB Snatches 35#/25#5 Burpees+ 4 Rounds250m Row200m RunPost time.

Level OneComplete the following in any order or any rep scheme:50 GHD Sit Ups100 Russian KB Swings 53#/35#1000m Row200 Double Unders50 Pull Ups50 Push Ups3:00 Forearm Plank HoldPost time. Level Two5 – 7 – 9Power Cleans 205#/145#Ring Muscle Ups20 – 25 – 20Calories on Assault BikeRussian KB Swings 70#/53#12 – 14 – 16Alternating PistolsAlternating Handstand…

Level One5 Sets12 DB Walking Lunges *AHAP10/6 Ring or Bar Dips10 GHD Sit Ups6 Strict Pull Ups8 Hurdle Jumps20 Calories on Assault BikePost load. Snatch *AHAP+Weighted Pull Ups3,3,3,3,3 *AHAPPost loads. Old School800m Run30 Alternating Front Rack Lunge Steps 95#/65#20 Push Jerks10 Burpees800m Run30 Front Squats20 Pull Ups10 Box Jumps 24″/20″800m Run30 Floor Press20 Toe to…

Level One4 Rounds6 Back Squats 175#/135#200m Run+4 Rounds25 Double Unders15 Plate Clean and Press 35#/25#5 Burpees onto PlatePost time. Level Two4 Rounds 50 Unbroken Double Unders10 Burpees+3 Rounds10 Squat Cleans 115#/75#12 HSPU’s14 CTB Pull Ups16 Hand Release Push Ups200m RunPost time. Old School“Jackie”1000m Row50 Thrusters 45#/35#30 Pull Ups+30 Deadlifts 95#/65#20 Hang Power Cleans10 Push Jerks1000m…

Choose One: #11 Mile Run+4 Rounds100 ft. Sled Push 205#/175#20 Thrusters 45#/35#10 GHD Sit Ups30 Double Unders+1 Mile RunPost time. #23 Rounds750m Row25 Russian KB Swings 53#/35#20/15 Push Ups15/10 Pull Ups30 Sit UpsPost time. #3Back Squat 5,5,5,5,5 *AHAP+Bench Press 5,5,5,5,5 *AHAPPost loads.

Level One4 Rounds250m Row20 Double Unders10 DB Thrusters 35#/25#+4 Rounds200m Run20 DB Walking Lunges5 BurpeesPost time. Level TwoAMRAP in 8 minutes3 Power Cleans 185#/125#25 ft. Handstand Walk (=5 reps)10 Toes to Bar– Rest 3 minutes –AMRAP in 8 minutesMax Calories on Assault Bike– Rest 3 minutes –AMRAP in 8 minutes 6 Push Jerks 135#/95#12 Back…

Level OneClean and Jerk *AHAP+21 – 18 – 15 – 12 – 9Calorie RowPush Press 75#/55#SDLHPPost load and time. Level TwoTempo Front Squat 4,4,4,4,4 *AHAP3304+5 Sets1 Push Jerk + 1 Split Jerk *AHAPPost loads. Old School5 Rounds400m Run10 Hang Power Snatches 75#/55#12 Overhead Squats14 GHD Sit Ups30 Double UndersPost time.

Level One4 Rounds8 Back Squats 155#/105#200m Run+4 Rounds20 Russian KB Swings 53#/35#25 Sit Ups20/15 Push Ups15 /10 Pull UpsPost time. Level Two1000m Row20 HSPU’s20 Alternating Pistols10 Bar Muscle Ups750m Row20 Thrusters 95#/65#20 Pull Ups10 Burpees500m Row20 Deadlifts 185#/125#20 Box Jumps 24’/20″10 Triple UndersPost time. Weight Vest1 Mile Run+8/6 Rounds5 Pull Ups10 Push Ups15 Squats+1 Mile…

Level One5 Sets3 Bench Press *AHAP3 Weighted Pull Ups *AHAP10 GHD Sit Ups10 Med Ball Skater Plyos 14# R+L=15 Seated Box Jumps 24″/20″15 Calories on Assault BikePost loads. Level TwoSnatch Balance 2,2,2,2,2 *AHAP+Front Squat 5 X 5 *All sets at 85% 1RMPost loads. Old School8 Rounds250m Row200m Run+4 Rounds10 Floor Press 95#/65#10 Floor Wipers R+L=110…

Level One1000m Row+3 Rounds10 Deadlifts 185#/125#20 Overhead Walking Lunges 35#/25#+750m Row+3 Rounds10 Power Cleans 95#/65#10 Front Squats10 Pull Ups+500m Row+20 BurpeesPost time. Level TwoE4M for 24 minutes200m Run1 Rope Climb 15′20 Russian KB Swings 70#/53#5 BurpeesPost Rx or cycles completed. Old School“Helen”3 Rounds400m Run21 KB Swings 53#/35#12 Pull Ups+5 Rounds30 Double Unders5 BurpeesPost time.