Level One

EMOM 10 Minutes
100m Sprint
+
15-12-9
Power Clean 115/85#
Box Jump Overs 24/20″
-Rest 3 Minutes-
15-12-9
Overhead Squat 95/65#
Box Jump Overs 24/20″
-Post Rx or Rounds Complete and Time Minus 3 Minutes

Level Two

Squat Clean+Front Squat
7 Sets of 5 Reps. Do a Set Every 1:45 @ 70% of 1 RM Clean
1 Set: 1 Clean+4 Front Squats
2 Sets: 2 Cleans+3 Front Squats
1 Set: 3 Cleans+2 Front Squats
2 Sets: 4 Cleans+1 Front Squat
1 Set: 5 Cleans+0 Front Squats
*All Cleans Touch’n’Go and Squat Cleans
+
4 Rounds
100′ OH DB Walking Lunge 50/35# (50′ Right, 50′ Left)
25 GHD Sit-Ups
10 Bar Muscle-Ups
-Rest 2 Minutes B/T Rounds
-Post Load and Time Minus 6 Minutes

CFOS

“Chelsea”

EMOM 30 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
*EMOM Ends if you Can No Longer Complete a Round in a Minute or You Have Reached 30 Rounds
-Post Rx or Rounds Completed