Level 1
Front Squat 2,2,2,2
+
3 Rounds
400m Run
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Post load and time.

 

 

 

 

 

Level 2
5 Rounds
5 Front Squats  155#/103#
25 KB Swings  53#/35#
5 Burpees Pull Ups
25 Double Unders
Post time.

 

 

 

Level 2X
50 Push Press  115#/78#    (30/30 time)
50 Front Squats
50 Deadlifts
Post time.
All reps are done 30 seconds of work, 30 seconds of holds. PP holds are overhead.  FS holds are at the bottom of the squat.  Deadlifts are held at lockout position.  You must complete all 5o reps before moving on to next exercise.

 

 

 

 

Masters
“Josh”
21 Overhead Squats  95#/63#
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
Post time.