Level One

Squat Cleans
3 Sets
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-Rest 2:00 b/T sets
*All singles: not T’n’G
+
2 Sets
10:00 AMRAP
24/18 Cal Row
12 Burpee over rower
6 Power Snatch 95/65#
-Rest 4:00 b/t AMRAPs
-Post heaviest load and rounds +reps for each

Level Two

4 Sets
Amrap 5:00
20/16 cal bike
20 Shoulder to Overhead 135/95#
20 Box Jumps 24/20”
-Rest :90 b/t sets and before next workout…
Then,
For time
20/16 cal bike
20 shoulder to overhead
20 box jumps 24/20”
+
Back Squat
7×2 *Build to heavy 2 rep
-Post Time and load

CFOS

5 Rounds
200m Run
20 Wall balls 20/14#
-into-
200’ med ball Bear hug walking  lunge 20/14#
-Into-
5 Rounds
200m run
10 toes to bar
-Post time