Level One

4 Rounds
*One Round Every 2:00
200m/175m Row
Max KB Swings 53/35#
-Rest :30 B/T Rounds
-Rest 2:00 After Last Round
4 Rounds
*One Round Every 2:00
12/8 Cals on Bike
Max Goblet Squats
-Rest :30 B/T Rounds
+
5 Sets Not For Time
2 Power Snatch+ 1 Overhead Squat *AHAP
12 GHD Sit-Ups
-Post Reps For Each and Load

Level Two

50’ Front Rack DB Walking Lunge 2×50/35#
20 Ring Muscle ups
50’ Front Rack DB Walking Lunge
**15:00 Cap
-Rest 3:00
50’ Front Rack DB Walking Lunge
20 Bar Muscle ups
50’ Front Rack DB Walking Lunge
**15:00 Cap
+
4 Rounds
2 Peg Board Climbs
50’ Hand Stand Walk
-Post Time For Each

CFOS

100 Ab Mat Sit-Ups
80 Double Unders
60 Air Squats
40 SDLHP 75/55#
20 Skater Plyos (1-1)
10 Windshield Wipers w/bar (R+L=1)
20 Skater Plyos
40 SDLHP
60 Air Squats
80 Double Unders
100 Ab Mat Sit-Ups
-Post Time