Level 1
15 Minutes EMOM
Min 1 – 100′ Front Rack Carry L-Arm
Min 2 – 100′ Front Rack Carry R-Arm
Min 3 – 30 Seconds Nose-To-Wall Handstand Hold
Then
3 Rounds
1 Minute At Each Exercise AMRAP
Russian Swing 70/53#
Assault Bike For Calories
Double Unders
Rest 1 Minute
Level 2
15 Minutes EMOM
Min 1 – 100′ Front Rack Carry L-Arm
Min 2 – 100′ Front Rack Carry R-Arm
Min 3 – 30 Seconds Free Handstand Hold
Then
3 Rounds
1 Minute At Each Exercise AMRAP
Russian Swing 106/70#
Assault Bike For Calories
Double Unders
Rest 1 Minute
Optional Work
5 Sets
Handstand Walk x 50′
3 Ring Kip Swings
3 Hips To Rings
1-2 Muscle-Ups