Level One

Front Squat 5,3,2,1,1
5 @ 70%
[email protected] 80%
[email protected] 85%
[email protected] 90%
[email protected]%
**If you feel good add weight to second set of 1 rep.
+
1000m Row
75 Wall Balls 20/14#
50 Lateral Burpees over Rower
25 Chest To Bar Pull-Ups
-Post Heaviest Load and Time

Level Two

100 Toes to Bar
*Every 2:00 (Including 0:00) 12/9 Cals on Bike
-Rest 5:00
75 Wall Balls 30/20#
*Every 2:00 (Including 0:00) 12/9 Cals on Bike
-Rest 5:00-
25 Power Cleans 165/110#
*Every 2:00 (Including 0:00) 12/9 Cals on Bike
+
Deadlift
5×5 @ 75-80%
-Post Time for each and Load

CFOS

AMRAP 20:00
200m Run
10 Push-Ups
15 Deadlifts 185/125#
50 Double Unders
-Post Rounds and Reps