Level 1

1000M Row

30 Wall Ball 20/14#

30 Hand Release Push Ups

30 Russian Twists 20/14# (R+L=1)

750M Row

20 Wall Ball

20 Hand Release Push Ups

20 Russian Twists

500M Row

10 Wall Ball

10 Hand Release Push Ups

10 Russian Twists

Post time.

 

Level 2

10 Bar Muscle Ups

20 Broad Jumps 6′

30 Deadlifts 225/153#

40 Alternating Pistols

100 Double Unders

40 Hand Release Push Ups

30 Hang Power Cleans 135/93#

20 Shoulder to Overhead 135/93#

10 Wall Walks

Post time.

 

Level 2X

5 sets: 3 Position Snatch (ground, above knee, high hang)

5×3 Pause Overhead Squats (hold 3 counts at bottom)

3×20 Wtd GHD Hip Extensions

3×10 Supine Body Rows

Post loads.

 

CF Old School

2 Rounds (continuous clock)

5 Min Max Calories on Airdyne

4 Min Max Sit Ups

3 Min Max Burpees

2 Min Max Double Unders

1 Min Max Ground to Overhead 95/63#

Rest 5 min

Post one total number of reps.