Level One

EMOM 12
Odd: 10 Back Rack Lunge Steps (5 Each Leg) *AHAP
Even: 10 GHD Sit-Ups
*Lunge Steps can be Taken From Rack and are Backwards Step Lunges
+
21-18-15-12-9-6
Deadlifts 135/95#
Burpee Over Bar
-Post Load and Time

Level Two

5 Sets of 10 Muscle-Ups
*Set Every 2:30
*Pick a Number you Can Do In 2:00
+
AMRAP 15 Minutes
12 Chest To Bar Pull-Ups
12 Thrusters 95/65#
50 Double Unders
-Post Rx or Number Completed Each Round and Rounds+Reps

CFOS

5 Rounds
21 Push-Ups
14 Toes to Bar
7 Squat Clean Thrusters 95/65#
-Post Time