Level One

10:00
Build to Heavy single Clean and Jerk
+
1000m Row
50 Thrusters 45/35#
30 Pull-ups
-Rest 5:00
30 Chest to Bar Pull-ups
50 Thrusters 75/55#
1000m Row
-Post Load and time minus 5:00

Level Two

50 GHD Sit ups
25 Bar muscle ups
25 Thrusters 95/65#
-Rest 3:00
40 GHD sit ups
20 Bar muscle ups
20 Thrusters 115/85#
-Rest 3:00
30 GHD sit ups
15 Bar muscle ups
15 Thrusters 135/95#
+
6×3 Back Squats
@80%
-Post Time for each and load

CFOS

5 Sets
2:00 AMRAP
15/12 Cal Bike
Max Air Squats
-Rest :30 b/t AMRAPs
-After 5th Set rest 3:00-
5 Sets
2:00 AMRAP
200m Run
Max Single DB Lunge Steps 35/25#
(Hold DB on shoulders)
-Rest :30 B/t amraps
-Post total Reps for squats and lunges