Level One

42-30-18
Wall Balls 20/14#
21-15-9
Deadlifts 185/135#
+
Accessory Work
4 Sets
20 DB Single Arm Bent Over Rows
(10R/10L) *AHAP
20 DB Single Arm Strict Press (10R/10L) *AHAP
20 Weighted Glute Bridge (One DB held in lap) *AHAP
:20 DB Hex Hold (DB in each hand) *AHAP
– Post Time

Level Two

Squat Snatch
3 Sets
3 Reps @70%
2 Reps @75%
1 Rep @ 80%
*1:30 Rest After Each Set
*Not Touch ‘n’ Go
+
Every 4:00
Do 3 Rounds of:
10 Toes to Bar
8 Handstand Pushups
*Continue Until you can no longer complete 3 rounds in 4:00
* Don’t start next set until 4:00 is up.
*Scale to do at least 12:00 of work
+
EMOM 8
20 Wall Balls 20/14#
-Post 80% Load/ Rounds Completed/ Rx or Rounds Completed

Weight Vest

“Luce”
3 Rounds
1000m Run
L1: ( 10 Chest to Bar Pull-ups)
L2: (10 Ring Muscle ups)
100 Air Squats
-Post Time