Level One

Back Squat
10×3 *AHAP
+
4 Rounds
1:00 At each Exercise
Double Unders
pushups
Alt Step Back Lunges
KB Swings 53/35#
-Rest 1:00 b/t Rounds
-Post load and total Reps

Level Two

40-30-20-10
Cals on Bike
Air Squats
-Rest 5:00
40-30-20-10
Cals on Bike
Wall balls 20/14#
+
3 Pos Squat Snatch
(Hang, Below Knee, Floor)
2 Sets at 75%
3 Sets at 80%
-Post time minus 5:00 and load

CFOS

Amrap 20:00
25’ Single Arm DB Overhead Lunge 35/25#
10 DB Snatch (left arm)
25 Double Unders
25’ Single arm Overhead Lunge
10 DB Snatch (right)
25 Double Unders
-Post Rounds and Reps