Level One

On a Running Clock for 23:00
0:00-3:00
400m Run
Max Reps GHD Sit-ups
-Rest 1:00
4:00-7:00
400m Run
Max Reps Power Clean and Jerk 95/65#
-Rest 1:00
8:00-11:00
Max Reps Power Snatch 95/65#
-Rest 1:00
12:00-15:00
400m Run
Max GHD sit-ups
-Rest 1:00
16:00-19:00
400m Run
Max Reps Power Clean and Jerk
-Rest 1:00
20:00-23:00
400m Run
Max Reps Power Snatch
-Post total Reps for GHD/C+J/PSN

Level Two

Amrap 10:00
10 Toes to Bar
25’ Handstand Walk
-Rest 5:00
Amrap 10:00
1-2-3-4-5….
Bar Muscle ups
Shoulder to Overhead 135/95#
-Rest 5:00
Amrap 10:00
2 Rope Climbs 15’
10 DB Bench Press 2×50/35#
-Post Reps for each
**HSW: 25’=5 reps ( 1 rep for every 5’)

CFOS

21-15-9
Thrusters 75/55#
Box Jump Overs 24/20”
@10:00
9-15-21
Box Jump Overs
Thrusters
-Immediately After finishing perform:
100/80 Cal Assault Bike for time
-Post Time for each set of 21-15-9 and time for bike