Level One

Deadlift
3×3 @ 80% of 1 RM, THEN 1×10 @ 65% of 1 RM
+
3 Rounds
20/16 Cals on Bike
25 Wall Balls 20/14#
-Rest 2:00-
3 Rounds
20/16 Cals on Rower
20 Box Step- Ups with 1 DB @ 35/25# (20/16″ Box)
-Post Load for Each and Time Minus 2:00

Level Two

EMOM 5
3 Squat Cleans @155/105#
-Rest 1:00-
EMOM 5
3 Squat Cleans @ 185/135#
-Rest 1:00-
EMOM 5
3 Squat Cleans @ 205/155#
+
10 Rounds
10 Thrusters 95/65#
10 Burpees
-Time Cap 16:00
-Post Rx or Not for EMOMs and Time

CFOS

AMRAP 12:00
2,2…4,4…6,6…8,8…
Push-Ups
Abmat Sit-Ups
-Rest 3:00-
AMRAP 12:00
5,5…10,10…15,15…20,20…
Air Squat
Step Back Lunge Steps (1=1)
-Post Reps for Each