Level 1

E2MOM for 10 Minutes
5 Strict Press *AHAP
12 GHD Sit Ups
+
AMRAP in 10 Minutes
5 Deadlifts 115/75#
10 Push Press
15 Box Jumps 20″
Rest 3 Minutes
AMRAP in 6 Minutes
20 Push Ups
20 Split Squat Jumps (1=1)
Post load and total number of reps for each.

Level 2

20 Minute Time Cap for Each Part

30 Deadlifts 185/135#
30 Box Jump Overs 24/20″
30 Calorie Row
30 GHD Sit Ups
30 Overhead Walking Lunges 45/35#
30 Burpees (Jump to 45/35# plate)
30 Toes to Bar
30 Wall Ball 20/14#

Rest 5 Minutes (from where you finished)

30 Wall Ball
30 Toes to Bar
30 Burpees (Jump to 45/35# plate)
30 Overhead Walking Lunges
30 GHD Sit Ups
30 Calorie Row
30 Box Jump Overs
30 Deadlifts
Post separate times for both.

Barbell Club

10,10,10,10,10 Bench Press (Try to find 10RM)
*5 Working sets, do not include warm up sets
+
4 Rounds
12 DB Front Raises
12 DB Lateral Raises
12 DB Reverse Flys
12 DB Arnold Press
*Superset all movements; rest only between rounds
Post loads.