Level 1 3 Rounds For Time 30 Dip Snatches 75/55# 60 Sit-ups Level 2 – 95/65# Level 3 In Partners 3 Rounds For Time 24 Hang Squat Snatches 135/95# 50 GHD Sit-ups Non Working Partner Holds Overhead During Sit-ups
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5 Tough Sets Weighted Strict Pull-up x 2 Level 1 5 Rounds For Time 8 Sandbag Cleans (Over the Shoulder) 75/50# 10 Jumping Pull-ups Level 2 5 Rounds For Time 8 Sandbag Cleans (Over the Shoulder) 85/65# 8 Chest-2-Bar Pull-ups Level 3 5 Rounds For Time 8 Sandbag Cleans...
3 Rounds For Time 20 DB Weighted Step-ups 24/20” Run 800 Meters Level 1 – 30/20# Level 2 – 45/30# Level 3 – 50/35#, 24 Reps
15 Minutes E90 (5 Sets Each) Interval 1 – Rope Climb Practice Interval 2 – Handstand Hold Practice 7 Minutes AMRAP 12 Burpees (Target) 6 Toes to Bar
Level 1 24 Minutes EMOM Min 1 – 10 1-Arm Russian Swings/Arm 35/26# Min 2 – 60 Single Unders Min 3 – 45 Secs Max Calorie Assault Bike Level 2 – 53/35#, 40 Double Unders Level 3 – 70/53#, 60 Single Unders
Establish a Max Lift of The Following Complex Squat Clean + Hang Squat Clean + Jerk 5 Minutes AMRAP Cluster Level 1 – 95/65# Level 2 – 125/85# Level 3 – 155/105#
Establish a 1 Rep Max Strict Press 12 Minutes AMRAP 20 Synchronized Goblet Squats 30 Synchronized Sit-ups 40 Pushups Level 1 – 35/26# Level 2 – 53/35# Level 3 – 70/53#
21-15-9 Deadlift Pull-ups Rest 3 Minutes 21-15-9 Deadlift Pull-ups Heavier Load For 1st 21-15-9 Level 1 – 185/125#, 155/105# Level 2 – 225/155, 185/125# Level 3 – 275/185#, 225/155#
For Time 30-24-18-12-6 Reps For Time Overhead Reverse Alternating Lunges After Each Set, 20 Box Jump Overs 24/20” Level 1 – 65/45# Level 2 – 95/65# Level 3 – 115/75#