Level 1

EMOM for 10 Min

Odd: 12 Front Squats

Even: 5 Strict Pull Ups

+

AMRAP in 12 Min

20 Double Unders

10 Overhead Squats 95/65#

10 Burpees

Post load and total number of reps.

Extra Credit

50 Hollow Rock

 

Level 2

400M Run

30 Pull Ups

30 Overhead Squats 95/65#

400M Run

20 CTB Pull Ups

20 Overhead Squats 115/75#

400M Run

10 Bar Muscle Ups

10 Overhead Squats 135/95#

Post time.

Extra Credit

EMOM for 10 Min

15 Wall Ball 20/14@10′

 

Barbell Club

EMOM for 15 Min: 1 Squat Clean and Jerk (AHAP)

3×15 Wtd. GHD Hip Extensions

3×15 Wtd. GHD Sit Ups

5 Sets Max Strict HSPU; rest 90 sec between sets

Post loads and reps.

 

CF Old School

5 Rounds

100′ Bear Crawl

15 Thrusters 75/55#

10 Burpee Broad Jumps

Post time.