Level 1

Overhead Squat 5,5,5,5,5 *3 count pause at bottom

+

EMOM for 12 Min

4 Pull Ups

8 Push Ups

12 Squats

Post load and Rx or not.

 

Level 2

“Prison Rules”

3 Reps Power Snatch every :15 sec for 16 intervals

Rest 1 Min

3 Reps Power Clean and Jerk every :15 sec for 16 intervals

Rest 1 Min

3 Reps Thrusters every :15 sec for 16 intervals

95/63# *add weight if made all intervals from the last time

+

AMRAP in 7 Min

50m walking lunges holding 30# med ball at chest

100M Run

Post Rx or number of intervals completed and total number of rounds completed.

 

Level 2X

EMOM for 20 Min: 1 Power Clean+1 Hang Squat Clean+1 Squat Clean

*work up to heaviest weight possible; unbroken

10×5 Strict Pull Ups and Ring Dips (add weight if needed)

Post loads.

 

CF Old School

10 Rounds

5 DB Thrusters 35/25#

5 Pull Ups

5 Burpees

Post time.