Level One

EMOM 10
1 Hang Squat Clean+ 1 Squat Clean *AHAP
+
25-20-15-10-5
KB Swings 53/35#
50-40-30-20-10
Double Unders
25-20-15-10-5
Goblet Squats
-Post load and time

Level Two

21-15-9
DB Front Squats (2×50/35#)
Cals on Bike
-Rest 1:1-
21-15-9
Cals on Bike
Burpees over DBs
-Rest 1:1-
300 Double Unders
30 Muscle ups
+
5 Sets
2 Snatch Pulls+2 squat snatch
*ahap
*** 300 Double Unders/ 30 muscle ups can be partitioned anyway.
-Post time for each and load

CFOS

Amrap 20:00
50 wall balls
50 double Unders
40 Deadlifts 95/65#
40 GHD sit-ups
30 pull-ups
30 Burpees
20 Power Cleans 95/65#
20 Shoulder to Overhead
10 Power Snatches
10 Split Squat Jumps (R+L=1)
***If you Finish one round and there is time left within the 20:00, start back at the wallballs and continue on until 20:00 is expired.
***Lot of work to do plus transition time so don’t expect multiple rounds. The goal is to complete 1 round.
-Post Total Reps