a)Skill

Kipping Pull Ups

b)WOD

75 Double Unders
      Overhead Squats

3 Rounds for Time

Level 1 115/85
Level 2 95/55
Level 3 Back Squat

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a)Skill

Hand Stand Push Ups

b)WOD

50-40-30

Wall Balls
Box Jump Overs

Level 1 30/25 (24/20)
Level 2 20/14 (20/20)
Level 3 14/10 (20/20)
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a)Strength

Bear Complex

b)WOD

Partner WOD

AMRAP 20 Minutes

Bear Complex

1 Clean+1Front Squat+1 Push Press+1 Back Squat + 1 Push Press

Partners alternate, 10 burpee penalty if bar is dropped during the complex

Level 1 155/105
Level 2 135/75
Level 3 95/45
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a)Strength

Power Snatch

b)WOD

AMRAP 8 Minutes

20 Kettlebell Swings
10 Pull Ups

Level 1 53/35
Level 2 45/26
Level 3 26/10

a)Strength

Front Squat

b)WOD

10 Deadlifts
20 Hand Release Push Ups

5 Rounds for Time

Level 1 225/155
Level 2 185/105
Level 3 135/65

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a)Skill

Rope Climbs
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b)Partner WOD

800M Farmers Carry
100 Pull Ups
800M Farmers Carry

a)Strength

Split Jerk

b)WOD

AMRAP 9 Minutes

Front Squat (135/95)
Toes to Bar

Reps ascend by one (ladder) each round.

Level 2 115/95
Level 3 95/65

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a)Skill

Double Unders

b)WOD

10 Evil Wheels
10 Floor Press
20 Back Rack Lunges

5 Rounds for Time

Level 1 135/95
Level 2 115/75
Level 3 95/65
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a)Strength

Back Squat

b)WOD

3 Power Snatch
15 Air Squats

Level 1 135/95 
Level 2 105/65
Level 3 75/55

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a)WOD

10 Min Max Cal Row
*Must switch every 20 strokes*
Rest 2 Minutes

AMRAP 4 Minutes

Hang Cleans (135/95)
*Must switch every 5 reps*

Level 2 105/65
Level 3 75/35

Rest 1 Minute

AMRAP 4 Minutes

Wall Balls (20/14)
*Must switch every 10 reps*

Level 2 20 *9ft*/10
​Level 3 14/6

Rest 1 Minute

AMRAP 4 Minutes

GHD Sit Ups

Level 2 and 3 Ab Mat Sit Ups

Rest 1 Minute

AMRAP 4 Minutes

Power Clean (135/95)

Level 2 105/65
Level 3 75/35



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