Level 1

Back Squat
10 Minutes to Find 1RM
+
“Nicole”
Amrap 20 Minutes
400m Run
Max Unbroken Set Pull-Ups
-Post Load and Total Number of Pull-Ups

Level 2

10 Minute EMOM
5 Power Clean+Jerks
-Choose Weight You can Keep All Reps Touch’n’Go
+
AMRAP 10 Minutes
10 Box Jump Overs (24/20″ No Touch)
5 Bench Press 165/115#
-Rest 5 Minutes
AMRAP 10 Minutes
10 GHD Sit-Ups
5 Deadlift 315/225#
-Post Load/Rx or Not and Rounds Plus Reps

CFOS

“Tabata This”

Tabata= :20 Work/:10 Rest for 8 Intervals for Each Exercise

Tabata Cal Row
-Rest 1 Minute
Tabata Squat
-Rest 1 Minute
Tabata Pull-Up
-Rest 1 Minute
Tabata Push-Up
-Rest 1 Minute
Tabata Sit-Up
-Post Total Reps for Each