Level 1

20 Minute Time Cap
25 Deadlifts 95/65#
25 Pull Ups
25 Front Squats 95/65#
25 V-Ups
25 Bent Over Rows 95/65#
25 Lateral Bar Hops (R+L=1)
25 Floor Press
Max Calories on Rower in Remaining Time
Post time and number of calories.

Extra Credit
3 Minutes Max Double Unders

Level 2

AMRAP in 12 Minutes
12 Calorie Row
12 Thrusters 115/75#
12 Burpees
Rest 3 Min
AMRAP in 7 Minutes
7 Strict Pull Ups
20′ Handstand Walk
Post total number of reps for each.
Extra Credit
10 Rounds
10 Calories Airdyne
5 Split Squat Jumps (R+L=1)

Barbell Club

Every :30 Seconds for 20 Intervals
1 Power Clean
+
E3MOM for 15 Minutes
5 Pause Front Squats (3 second pause at bottom)
Max Set Strict Weighted Pull Ups 35/25#
Post loads.

CF Old School

AMRAP in 12 Minutes
1 Mile Run
Max Reps Wall Ball 20#@10’/14#@9′
Rest 3 Min
AMRAP in 12 Minutes
1 Mile Run
Max Reps Burpees
Post total reps for wall ball and burpee