L3: Back Squat 4x3 @ 80%
L2: Back Squat 5x3 @ 70%
L1: Back Squat 5x5 @ 65%

L3:
AMRAP 4:
7x T2B
21x Double-unders

Rest 1 Minute

AMRAP 4:
7x Burpess
21x Sit-ups

L2:
AMRAP 4:
7x K2E
14x Double-unders

Rest 1 Minute

AMRAP 4:
7x Burpess
21x Sit-ups

L1:
AMRAP 4:
7x Sit-ups
21x Single-unders

Rest 1 Minute

AMRAP 4:
7x Burpess
21x Sit-ups

All Levels:
2km Row

Rest 3 Minutes

Death by 10m

All levels: Strict Press 5x5 @ 65%
All Levels: Strict Pull-up 10-8-6-4-2

L3:
9-6-3
Wall Walks
Push Press (165/115)

L2:
9-6-3
Wall Walks
Push Press (135/95)

L1:
9-6-3
Alligator Walks
Push Press (95/65)

Saturday Team Workout!!

MR Strict pull-ups

L3:
4 Rounds:
10x Deadlifts (225/155)
20x Mountain Climbers
30x Sit-ups
40x Double unders

L2:
4 Rounds:
10x Deadlifts (185/135)
20x Mountain Climbers
30x Sit-ups
20x Double unders

L1:
3 Rounds:
10x Deadlifts (135/95)
20x Mountain Climbers
30x Sit-ups
40x Single unders

L2 & L3:
Teams of 2:
1 Mile run with a sandbag
50 SB Get-ups
75 SB Squats
100 SB Step-ups

L1:
Teams of 2:
800m run with a sandbag
30 SB Get-ups
60 SB Squats
80 SB Step-ups
*May be completed in any order or combination

Back Squat 1rm

L3:
EMOM 6:
10x Wallballs (20/14)
5x Ball Slams (50/25)

L2:
EMOM 6:
8x Wallballs (20/14)
5x Ball Slams (50/25)

L1:
EMOM 6:
8x Wallballs (14/10)
5x Ball Slams (25/20)

L2 & L3:
5 Rounds:
200m Row
10 Burpees
Rest 3 Minutes
5 Rounds:
15/13 Cals Echo Bike
10 Burpees

L1:
5 Rounds:
200m Row
8 Burpees
Rest 3 Minutes
5 Rounds:
13/11 Cals Echo Bike
8 Burpees

Power Clean 1rm

L3:
Buy in:
15 Power Cleans @ 70%
1-2…9-10
Ring Dips
T2B
Cash out:
15 Power Cleans @ 70%

L2:
Buy in:
15 Power Cleans @ 70%
1-2…9-10
Dips
K2E
Cash out:
15 Power Cleans @ 70%

L1:
Buy in:
10 Hang Power Cleans @ 70%
1-2…9-10
Push-ups
V-ups
Cash out:
10 Hang Power Cleans @ 70%

Saturday Team Workout!!