L2 – Double under attempts or singles
L1 – Single unders

– L2 –
2 Rounds, 6:00 AMRAP of:
10 Alt DB Snatch (35/25)
10 Mountain Climbers (L+R=1)
30 Double Unders/20s Of Attempts
200′ Shuttle Run
*Rest 3:00 between rounds, pick up where you left off
*Each 50′ of run = 10 reps. If not completed, reps do not count

– L1 –
2 Rounds, 6:00 AMRAP of:
10 KBS (30/20)
10 Mountain Climbers (L+R=1)
30 Single Unders
150′ Shuttle Run
*Rest 3:00 between rounds, pick up where you left off
*Each 50′ of run = 10 reps. If not completed, reps do not count

– Level 2 –
4 Rounds, 4:00 AMRAP of:
10 Overhead Squats (75/55)
3 Wall Walks
20 Flutter Kicks (L+R=1)
*Rest 3:00 between rounds, pick up where you left off

– Level 1 –
4 Rounds, 4:00 AMRAP of:
10 Front Squats (65/45)
5 Inch Worms
15 Flutter Kicks (L+R=1)
*Rest 3:00 between rounds, pick up where you left off

– Level 2 –
30 Rounds of 30s Work/30s Rest Rotating Through:
Calorie Row
Knee Push-ups
Sit-ups
Box Jumps (20/16)
Banded Pull-ups
*Score is total reps between all movements (6 rounds of each)

– Level 1 –
30 Rounds of 30s Work/30s Rest Rotating Through:
Calorie Row
Box/Bar Push-ups
Sit-ups
Box Jumps (16/8)
Jumping Pull-ups
*Score is total reps between all movements (6 rounds of each)

– Level 2 –
4 Rounds For Time of:
40 Double Unders/30s Attempts
20 Air Squats
15 Kettlebell Swings (40/30)

– Level 1 –
4 Rounds For Time of:
40 Single Unders/25 Penguin Jumps
15 Air Squats
10 Kettlebell Swings (30/20)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

– Level 2 –
100 Wall balls (20/14)
90 Double-unders
30 Pull-ups

– Level 1 –
50 Wall balls (10/6)
75 Single Unders
30 Jumping Pull-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

*Rest 3:00

3 Minute AMRAP of:
15 Box Jumps (24/20)
50′ Handstand Walk
*Rest 3:00

*Each 5′ HS Walk = 1 Rep *Each 10′ of Bear Crawl = 1 Rep
*Score 2 sections of the workout separately – ex: 0+135 calories, 3+15 of BJ & HS Walk
*Pick up where you left off on second AMRAP

– Level 2 –
20/16″ Box & 100′ bear crawl

– Level 1 –
16/8″ Box & 50′ bear crawl

– Level 2 –
10 Rounds, Every 2 Minutes, On The Minute:
10 Banded Pull-ups
5 Burpees
*Rest remainder of 2:00
*150 reps possible

– Level 1 –
10 Rounds, Every 2 Minutes, On The Minute:
10 Jumping Pull-ups
3 Burpees
*Rest remainder of 2:00
*130 reps possible