Level 1

5 Rounds

:30 sec Max Reps Wall Ball 20/14#

:30 sec Rest

:30 sec Max Reps Pull Ups

:30 sec Rest

:30 sec Max Reps KB Swings 53/35#

:30 sec Rest

:30 sec Max Reps Double Unders

:30 sec Rest

Post one total numbers of reps.

 

Level 2

12-1, 11-2, 10-3, 9-4, 8-5, 7-6, 6-7, 5-8, 4-9, 3-10, 2-11, 1-12 reps of

CTB Pull Ups

HSPU

+

Back Squat  5×5 @ 70%1RM

* Between each set of squats perform a max set of Double Unders

*No resting: go right from squats to double unders and back to the bar

Post time, load and total double unders.

 

Level 2X

EMOM for 10 Min: 2 UB Squat Cleans

Front Squat 5, 5, 5, 5, 5

3×10 Strict Pull Ups * use weight if needed

AMRAP in 10 min:

1 Sled Push 180#/90#

5 Burpees

Post loads and reps.

 

CF Old School

1 Mile Run

*Run for 1 min, then stop and do 20 walking lunges, run for 1 min, 20 walking lunges… continue until a mile is completed.

Post time.