Level 1

Overhead Squat 5,5,5,5,5

+

AMRAP in 12 Min:

200M Run

15 Wall Ball 20/14#

15 Proper Push Ups

Post load and total reps.  (Run = 2 Reps)

 

Level 2

EMOM for 15 Min:

5 Thrusters 95/63#

5 Deadlifts 225/155#

Rest 5 Min

AMRAP in 7 Min:

5 Muscle Ups (W=3)

10 Alternating Pistols

Post Rx or not, and total reps.

 

Level 2X

15 min to find daily max Snatch

Decrease load to 70% and perform 1 Rep every :30 sec for 30 Intervals

+

AMRAP in 10 Min:

100M Front Rack Barbell Carry 185/123#

10 HSPU

Post loads and total number of reps. (BB Carry = 2 Reps)

 

CF Old School

AMRAP in 20 Min:

1 Thruster 95/63#

1 Round of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)

2 Thrusters

1 Round of “Cindy”

3 Thrusters

1 Round of “Cindy” ….

*Keep adding 1 Rep to thrusters until 20 min is completed

Post last number of completed thrusters.