Level One

100 Wall Ball 20/14#
75 Pull-Ups
50 GHD Sit-Ups
25  Burpee to Bar (Must touch a bar 6” Above Reach on the jump)
+
Take 10 Minutes to Practice Pistols (One Legged Squats)
-Post Time

Level Two

Start With a 4:00 Running Clock
If First Round Is completed in 4:00 or less add 4 more minutes for round two. Continue adding 4:00 until all rounds are complete or you can no longer complete a round in 4:00.
If the round is completed under 4:00 you may start the next round right away

20/16 Cal Row
15 Toes to Bar
Deadlifts
Rd 1: 18 DL @ 185/135#
Rd 2: 15 @ 225/155#
Rd 3: 12 @ 275/195#
Rd 4: 9 @ 315/225#
Rd 5: 6 @ 365#/ 255#
Rd 6: 3 @ 405/285#
-Post Time or Total Reps Completed
+
EMOM 10
1 Snatch Balance+ 1 Overhead Squat *AHAP
-Post Load

CFOS

5 Rounds
400m Run
20 KB Swings 53/35#
10 Lateral Burpee Over KB
-Post Time