Level One

Amrap 12:00
6-12-18-24-30…
Toes to Bar
Front Squats 95/65#
-Rest 5:00-
Amrap 6:00
3-6-9-12-15…
Toes to Bar
Front Squats 95/65#
+
6×2 Back Squats *ahap
**1 set every 2:00
-Post total Reps for each and load

Level Two

63 Back squats 115/75#
45 Hang power cleans
36 Shoulder to overhead
-Rest 5:00
42 back squats 155/105#
30 Hang power cleans
18 shoulder to overhead
-Rest 5:00
21 Back Squats 205/145#
15 Shoulder to overhead
9 Hang Power Cleans
**12:00 Time Cap For each Set
+
4 Sets not for time
16 Weighted hip extensions (25/15#)
8 Tempo Strict pull-ups
(:3 Descent/ :2 Ascent/ :0 At the top and bottom
-Post Time for each and Rx or not

CFOS

50/40 Cal Bike
-into-
5 Rounds
24 Wall balls 20/14#
48 double Unders
-into-
50/40 cal bike
-Post time