Level One

10 Minutes to Practice HSPU’s
+
3 Rounds
200m Run
15 Back Squats 95/65#
+
3 Rounds
200m Run
20 Box Jump Overs 24/20″
+
3 Rounds
200m Run
25 STOH 95/65#
-Post Time

Level Two

Deadlift 3×10 @ 70%
-Set Every 2:30
-All 10 Reps U/B Each Set
+
42-30-18
Cal Row
Wall Ball 20/14#
(15:00 Time Cap)
-Rest 5:00-
20 SandBag or D-Ball Cleans for Time 150/100#
-Post Load+Time for Each

CFOS

Buy In: 1 Mile Run
Into
15 Power Snatch 95/65#
100 Double Unders
50 GHD Sit-Ups
100 Double Unders
15 Power Snatch
-Post Time