Level One

EMOM 10 Minutes
3 Back Squats @75% of 1 RM
+
2 Rounds
200m Run
20 Alt DB Snatches 35/25#
200m Run
20 Single Arm DB Thrusters (R-10/L-10)
200m Run
20 Single Arm Overhead DB Lunge Steps (R-10/L-10)
200m Run
-Rest 2:00 B/T Rounds-

Level Two

EMOM 10
3 Position Clean (High Hang, Hang, Floor)
*AHAP/ Start at Least at 70% of 1 RM Clean
+
40/32 Cal Bike
20 Squat Clean Thrusters 135/95#
40/32 Cal Bike
-Rest 5 Minutes-
40/32 Cal Bike
20 Squat Snatches 135/95#
40/32 Cal Bike
-Time Cap Each Set 15:00
-Post Load and Time Minus 5 Minutes

CFOS

3 Rounds
40 Abmat Sit-Ups
20 Back Squats 95/65#
-Rest 3 Minutes
3 Rounds
20 Toes to Bar
10 Squat Cleans 95/65#
-Post Time Minus 3 Minutes