Level One

5×5 Push Press @75% of 1 RM
*Set Every 2:00
+
5 Rounds
*Round Every 4:00
20/16 Cal Row
16/14  Burpee Over Rower
-Post Load and Rx or Rounds Completed

Level Two

4 Rounds
*Round Every 8:00
25/20 Cal Bike
15 Deadlifts 275/195#
10 Burpee Box Jump Overs 30/24″
+
“For Quaility, Not For Time”
5 Rounds
15 Weighted GHD Sit-Ups 20/14#
10 Ring Dips
-Post Time Each Round and Rx or Not

CFOS

AMRAP 25
5 Rounds
10 DB Squat Cleans 2x 35/25#
25′ DB Front Rack Walking Lunge 2x 35/25#
10 DB Shoulder to Overhead 2x 35/25#
25′ DB Front Rack Walking Lunge
-In Remaining Time of 25 Minutes Perform Max Cals on Machine of your Choice. (Bike, Ski, Row)
-Post Time for 5 Rounds and Cals