Level One

4 Rounds
400m Run
20 Double Unders
-Rest 2:00 (After 4 Rounds)
10-8-6-4-2
Deadlift 185#/125#
20-16-12-8-4
Box Step Overs 35’s/25’s#
-Post Time Minus 2 Minutes

Level Two

100 Double Unders
12 Bar Muscle-Ups
100′ Overhead Walking Lunge 95/65#
12 Bar Muscle-Ups
100 Double Unders
-Rest 3:00-
100 Double Unders
24 C2B Pull-Ups
100′ Overhead Walking Lunge
24 C2B Pull-Ups
100 Double Unders
-Rest 3:00-
100 Double Unders
36 Pull-Ups
100’Overhead Walking Lunge
36 Pull-Ups
100 Double Unders
-40:00 Time Cap
-Post Time Minus 6 Minutes

CFOS

600m Run
+
100 KB Swings 53/35#
100 Push-Ups
100 Sit-Ups
100 Air Squats
+
600m Run
-Post Time