Level One

4 Rounds
400m Run
-Rest One Minute B/T Efforts
+
15 Minute AMRAP
10 DB Squats 2 DBs @ 35/25#
25′ DB Walking Lunge
10 DB Shoulder to Overhead
25’ DB Walking Lunge
-Post Time Minus 3 Minutes and Rounds+Reps

Level Two

5 Rounds
10 Bench Press 135/95#
10 Strict Pull-Ups
-Round Every 3 Minutes
+
2-4-6-8-10-12
Thrusters 135/95#
*50 Double Unders B/T Each Set
-Post Rx or Not and Time

CFOS

100 Cal Row
80 Double Unders
60 Wall Ball 20/14#
40 Hang Power Cleans 75/55#
20 Split Squat Jumps (R+L=1)
-Post Time