Level One

5 Sets of DB complex for max weight
5 Single arm DB deadlifts
5 single arm DB hang squat snatch
5 single arm DB Overhead squats
*1 set=Right and left arms
*Each set unbroken but you may rest when switching arms.
+
2 Rounds
75 double Unders
21 KB Front Squats (2x 35/26#)
21 Toes to bar
50 double Unders
15 KB front squats
15 toes to bar
25 double Unders
9 KB front squats
9 toes to bar
**start 2nd round @ 15:00
– Post heaviest DB Load and time for each round

Level two

50-40-30-20-10
GHD sit ups
Alt pistols (1=1)
-Rest 5:00
25-20-15-10-5
strict handstand pushups
Squat cleans 135/95#
+
Accessory work
3 rounds
10 Weight strict pull-ups
10 hammer curls (R/L)
1:00 D ball bear hug hold
-Post time for each and weight for pull-ups

CFOS

Amrap 10:00
50’ sled push 90/50#
100’ walking lunge (no weight)
-Rest 3:00
Amrap 10:00
200m Run
20 Shoulder to overhead 95/65#
-Rest 3:00
Amrap 10:00
15/12 cal bike
20 Single arm DB Thrusters 35/25#
(10 right/10 left)
-Post rounds and reps for each