Level 1

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 reps of

KB Swings 53/35#

Goblet Squats

+

1000M Row

+

10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10 reps of

Knees to Elbows

Push Ups

Post time.

 

Level 2

EMOM for 10 Min:

4 Min: 3 Clean and Jerks @ 80%1RM

3 Min: 2 Clean and Jerks @ 85%1RM

3 Min: 1 Clean and Jerk @ 90%1 RM

+

5 Rounds

21 Wall Ball 20#@10’/14#@10′

14 Pistols

7 Ring Dips

Post loads and time.

 

Level 2X

OH Squat 3,3,3,3,3

+

AMRAP 10 Min

TGU + 1 Windmill (R+L=1) 35/26#

+

EMOM for 10 Min

Odd: 5 HSPU

Even: 20 Pistols

Post loads, reps and Rx or not.

 

CF Old School

“Nicole”

AMRAP 20 Min

400M Run

Max Reps Pull Ups

Post total runs + total pull ups.