LEVEL 1

1. Barbell Cycling

3 ROUNDS

5 Clusters 60/40

3 Clusters 70/45

1 Cluster 80/45

Rest 2:00

2. Conditioning

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges 22.5/15

9 Dumbbell Clean and Jerks 22.5/15

LEVEL 2-

LEVEL 1-

1) HSPU SKILL DEVELOPMENT

2). Conditioning

50/35 Calorie Assault Bike

100 Double-Unders

800m  Run 

100 Double-Unders

50/35 Calorie Assault Bike

3) Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00

On the Minute x 4: 40 seconds on / 20 off
Rest 1:00

On the Minute x 2: 40 seconds on / 20 off

1) SQUAT SNATCH

EMOM 12

1-3X4
4-6X3
7-9X2
10-12X1

2) FOR TIME

3 Rounds:
30 Hang Power Cleans 50/35

30 Wallballs 

30 Calorie Row

1) 500m row time trial

2)For Time: 

21/15 Calorie Assault Bike

21 Barbell Facing Burpees

21 Thruster @  (70/45)

21 Barbell Facing Burpees

21/15 Calorie Assault Bike

"Hotshots 19"

Six rounds for time of:

30 Squats

60/40KG Power clean, 19 reps

7 Strict Pull-ups

Level 1

Workshop:

1. Ropeclimbs

2. AMRAP 5mins Ropeclimbs

3. Conditioning

Level 1-

1)Clean and Jerk- EMOM 9
1-3X3
4-6X2
7-9X1

2)Front Squat

6x2 @ 80%

3) Conditioning