Level 1

Thruster 5,5,5,5,5

+

AMRAP 12 Min

100M Farmer’s Walk 2@35/2@26#

10 KB Front Squats

10 Pull Ups

Post load and total number of reps. (Walk = 2 reps)

 

Level 2

1000M Row

5 Rounds

7 Power Snatches 115/78#

7 Overhead Squats

7 Toes to Bar

Rest 5 Min

50 Strict Pull Ups

Post times.

 

Level 2X

15 Min to find 1RM for the following complex: 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk

+

EMOM for 15 Min: 1 HCL+ 1 CL +1 Jerk @ 75%1RM

+

3×15 Wtd GHD Hip Extensions

3×15 Wtd GHD Sit Ups

Post loads.

 

CF Old School

2 Rounds

With a continuously running clock, 2 Min Max reps of

Burpees

Ball Slams 25/20#

DB Front Squats 35/25#

Pull Ups

Calorie Row

Rest 2 Min

Post one total number of reps.