Level 1

Front Squat 2,2,2,2,2

+

AMRAP in 12 Min

8 Front Squats 95/63#

10 Push Press

12 Ball Slams 25/20#

Post load and total reps.

 

Level 2

5 sets

500M Row (1:50 / 2:00)

7 Deadlifts 275/185#

12 Toes to Bar

Rest 3 min

*20 Burpee penalty for men if >1:50 pace, women >2:00 pace on rower to be completed after the workout; max of 100 burpees

 

Level 2X

EMOM for 15 Min

1 Clean and Jerk *choose load; should be challenging

50′ High Sled Push 135/90#

+

EMOM for 10 Min

Odd: 5 HSPU

Even: 20 Alternating Pistols

Post load and Rx or not.

 

CF Old School

Choose one of the following:

“Ryan”

5 Rounds

7 Muscle Ups

21 Burpees

or

“Eva”

5 Rounds

800M Run

30 KB Swings 70/53#

30 Pull Ups

Post time.