Level One

Back Squat 5×3 @85-90% of 1 RM
*Set Every 2:00
+
500m Row
100 Wall Ball 20/14#
1000m Row
50 Deadlifts 135/95#
500m Row
25 Burpee Pull-Ups
-Post Load and Time

Level Two

Squat Snatch
3 Sets of:
1@70%
1@75%
1@80%
+
30 Back Squats 135/95#
600m Run
30 Back Squats
50 Cal Assault Bike
30 Back Squats
600m Run
30 Back Squats
-Post Heaviest Snatch + Time

CFOS

21-15-9
Push-Press 95/65#
Pull-Ups
-Rest 2 Minutes
15-12-9
Front Squats 115/85#
Bar Facing Burpees
-Rest 2 Minutes
12-9-6
Power Clean 135/95#
x3 Double Unders
-Post Time Minus 4 Minutes