– Level 2 –
For Time:
1 Mile Run
10 Chest-to-Bar Pull-ups
30 HSPUs (1-2 ab mats)
40 Goblet Squats (40/30)
20 Pull-ups
40 Push-ups (knees as needed)
40 Jumping Squats
20 Jumping Pull-ups
30 Push-ups (knees as needed)
40 Air Squats
1 Mile Run

– Level 1 –
For Time:
800 Meter Run/Walk
10 Jumping Pull-ups
30 Seated DB Press (25/15)
40 Air Squats
20 Banded Pull-ups
40 Knee/Box/Bar Push-ups
40 Air Squats
20 Jumping Pull-ups
30 Knee/Box/Bar Push-ups Push-ups
40 Air Squats
800 Meter Run/Walk

– L2 –
35:00 AMRAP of:
10 Alternating DB Snatch (40/30)
10 Dumbbell Facing Burpees (dumbbell laying down)
10 Toes-Near-Bar
20 Air Squats
*1 Partner working at a time, switch however you’d like

– L1 –
35:00 AMRAP of:
10 Kettlebell Swings
10 Burpees
10 V-ups
20 Air Squats
*1 Partner working at a time, switch however you’d like

Then 1 Mile Run Buy-out

– Level 2 –
10 Rounds For Time:
8 Banded Strict Pull-ups
10 Hand Release Push-ups (knees as needed)
*Every 2 minutes, on the minute 10 Air Squats. Workout begins with 10 air squats
Then 1 Mile Run Buy-out

– Level 1 –
10 Rounds For Time:
5 Jumping Pull-ups
8 Knee/Box/Bar Push-ups
*Every 2 minutes, on the minute 8 Air Squats. Workout begins with 8 air squats
Then 800 Meter Run/Walk Buy-out

With Remaining Time, AMRAP of:
5 Ring Muscle-ups,
10 Front Squats (135/95)
10 Push-ups
*Rest 3:00

Round 2 8:00 Clock
400 Meter Run Buy-in

With Remaining Time, AMRAP of:
10 Pull-ups
5 Clusters (135/95)
15 V-ups
*Cluster = squat clean + thruster
*Rounds are scored separately

– L2 –
Round 1 8:00 Clock
400 Meter Run Buy-in

With Remaining Time, AMRAP of:
10 Chest-to Bar Pull-ups
10 Front Squats (95/65)
10 Push-ups (knees as needed)
*Rest 3:00

Round 2 8:00 Clock
400 Meter Run Buy-in

With Remaining Time, AMRAP of:
10 Pull-ups
5 Clusters (95/65)
15 V-ups
*Cluster = squat clean + thruster
*Rounds are scored separately

– L1 –
Round 1 8:00 Clock
200 Meter Run/Walk Buy-in

With Remaining Time, AMRAP of:
10 Banded Pull-ups
10 Goblet Squats (30/20)
10 Knee/Box/Bar Push-ups
*Rest 3:00

Round 2 8:00 Clock
200 Meter Run/walk Buy-in

With Remaining Time, AMRAP of:
10 Banded Pull-ups
10 Kettlebell Swings
15 Sit-ups
*Rounds are scored separately

– Level 2 –
Runs are 400m, Pull-up+Toes-Near-Bar, Wall Ball 14/10

– Level 1 –
For Time:
200 Meter Run
15 Wall Balls (20/14)
15 Jumping Pull-ups
15 V-ups/Sit-ups
15 Push-ups
200 Meter Run
12 Wall Balls (20/14)
12 Jumping Pull-ups
12 V-ups/Sit-ups
12 Push-ups
200 Meter RUn
9 Wall Balls (20/14)
9 Jumping Pull-ups
9 V-ups/Sit-ups
9 Push-ups
200 Meter Run

– Level 2 –
10 Rounds, Every 4:00
5 Power Snatch (75/55)
5 Floor Wipers (Left, Center, Right, Center =1)
200 Meter Run
*200 meters = 20 reps

– Level 1 –
10 Rounds, Every 4:00
10 Kettlebell Swings (25/15)
10 Flutter Kicks (L+R=1)
100 Meter Run
*100 meters = 10 reps

– L2 –
Box (20/16), (40/35)

– L1 –
Step-ups (12/8), 100′ Farmer Carry (25/15), Box Up Downs