Level One

EMOM 12:00
Odd: 5 Deadlifts *AHAP
Even: 5/3 Strict Pull-ups
+
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65#
Burpee Over Bar
-Into-
1 Mile Run
-Post load and time

Level Two

10 Rounds (1 Round every 1:30)
50 Double Unders
Max reps OHS/Box Jump Overs
-Odd rounds: OHS 95/65#
-Even rounds: BJO 24/20” (no touch)
-Rest 3:00
10 Rounds (1 round every 1:30)
12/8 Cals on Bike
Max reps muscle up/ HSPU
Odd rounds:  Ring Muscle Ups
Even rounds: HSPU
-Post total reps for each exercise

CFOS

100 Sit Ups
50 Wall Ball 20/14#
100 Cal Row
-Rest 2:00
75 Sit Ups
50 Burpees
75 Cal Row
-Rest 2:00
50 Sit Ups
50 Wall Ball
50 Cal Row
-Post time minus 4:00