Level 1
E3MOM for 18 Minutes
5 Back Squats *AHAP
5 Strict Pull Ups (add weight if needed)
+
AMRAP in 7 Minutes
10 Wall Ball 20#@10’/14#@9′
10 Pendlay Rows 95/65#
Rest 2 Minutes
AMRAP in 7 Minutes
15 KB Swings 53/35#
15 Burpees 6″ Target
Post load and total reps for each.

Level 2
E3MOM for 18 Minutes
5 Back Squats *AHAP
5 Strict Pull Ups (add weight if needed)
+
E2MOM for 8 Minutes
10 Pendlay Rows *AHAP
+
AMRAP in 15 Minutes
20 Calorie Row
20 Alternating Front Rack Lunges 135/95#
100M Farmer’s Walk [email protected]#/[email protected]# (=2 Reps)
Post loads and total reps.

Barbell Club
EMOM for 15 Minutes
1 High Hang Clean + 2 Front Squats
+
E3MOM for 15 Minutes
5 Bench Press *AHAP
5 Weighted Strict Pull Ups
Post loads.

CF Old School
5 Rounds
40 Double Unders
20 Calories Airdyne
10 Split Squat Jumps (R+L=1)
Post time.