– Level 2 –
For Time:
150 Double Unders/3 Minutes of Practice
50 Air Squats
50 Kettlebell Swings (40/30)
50 Air Squats
150 Double Unders/3 Minutes of Practice

– Level 1 –
For Time:
100 Single Unders
35 Air Squats
40 Kettlebell Swings (30/20)
35 Air Squats
100 Single Unders

Then 3 Rounds of:
10 Mountain Climbers (L+R=1)
10 Dumbbell Hang Power Cleans (50/35) – 2 dumbbells
10 Dumbbell Squats

– Level 2 –
For Time:
1k/800 Meter Row Buy-in

Then 3 Rounds of:
10 Mountain Climbers (L+R=1)
10 Dumbbell Hang Power Cleans (40/30) – 2 dumbbells
10 Dumbbell Squats

– Level 1 –
For Time:
1k/800 Meter Row Buy-in

Then 3 Rounds of:
10 Flutter Kicks (L+R=1)
10 Dumbbell Hang Power Cleans (30/20) – 2 dumbbells
10 Air Squats

– Level 2 –
For Time:
1-10 Devil’s Press (40/25)
10-1 Box Jumps (20/16)

– Level 1 –
For Time:
1-10 Devil’s Press (40/25)
10-1 Box Jumps (8/45lb plate)

– Level 2 –
4 Rounds for Reps:
Minute 1 – Calorie Row
Minute 2 – Sit-ups
Minute 3 – Box Push-ups (vertically stacked)
Minute 4 – Rest

– Level 4 –
4 Rounds for Reps:
Minute 1 – Calorie Row
Minute 2 – Sit-ups
Minute 3 – Seated DB Press
Minute 4 – Rest

– Level 2 –
4 Rounds, 4:00 AMRAP of:
10 Burpees
10 Box Step-ups (20/16)
10 Wall Balls (14/10)
*Rest 2:00 between rounds, pick up where you left off

– Level 1 –
4 Rounds, 4:00 AMRAP of:
6 Burpees
10 Box Step-ups
10 Wall Balls (10/6))
*Rest 2:00 between rounds, pick up where you left off

– L2 –
4 Rounds, 4:00 AMRAP of:
5 Banded Pull-ups
20 Kettlebell Swings (40/30)
10 Mountain Climbers (L+R=1)
200′ Front Rack Carry (40/30lb KB/DB)
*Rest 2:00 between rounds, pick up where you left off
*Every 50′ of front rack carry = 5 reps. Rep doesn’t count unless you get all 50′.

– L1 –
4 Rounds, 4:00 AMRAP of:
5 Banded Pull-ups
20 Kettlebell Swings (30/20)
10 Mountain Climbers (L+R=1)
200′ Front Rack Carry (20/10lb KB/DB)
*Rest 2:00 between rounds, pick up where you left off
*Every 50′ of front rack carry = 5 reps. Rep doesn’t count unless you get all 50′.