Level One

Amrap 5:00
600m Run
Max Reps DB Thrusters 2×35/25#
-Rest 1:00
Amrap 5:00
600m Run
Max Reps Pull-ups
-Rest 1:00
Amrap 5:00
600m run
Max Reps GHD Sit ups
-Rest 1:00
Amrap 5:00
600m Run
Max Reps DB Front Rack lunge steps
-Post Reps for each AMRAP

Level Two

100’ Handstand Walk
30 Power Snatches 135/95#
100’ Handstand walk
30 Power Clean and Jerks
100’ Handstand walks
30 Bar Muscle ups
100’ Handstand walks
+
Back Squat
5×5 @ 80%
-Post Time and load

CFOS

42-30-18
Cals on Rower
Wall Ball 20/14#
-Rest 3:00-
21-15-9
Cals on rower
Box Jump Overs 24/20”
-Post Time minus 3:00