Level One

21/18 Cals on Bike
21 Overhead Squats 75/55#
21 Pull-Ups
100 Double Unders
15/12 Cals on Bike
15 Overhead Squats
15 Pull-Ups
100 Double Unders
9/6 Cals on Bike
9 Overhead Squats
9 Pull-Ups
100 Double Unders
+
4 Sets Not For Time
8 DB Bench Press *Ahap
8 Bent Over Row *Ahap
8 Good Mornings (Light Weight barbell)
-Post Time and Load

Level Two

3 Position Clean (High Hang, Hang, Floor)
5 sets of 3 Reps @ 70% 1rm Clean
+
EMOM 21 Minutes
1st Min: 5 Dball Cleans 150/100#
2nd Min: 10 Alt DB Squat snatch 50/35#
3rd Min: 50 Zeus Double Unders
-Post Load and Rx or Rounds Completed

CFOS

AMRAP 10
15/12 Cals on Ski
15/12 Push ups
– Rest 3:00
AMRAP 10
15 Hang Power Clean and jerk 95/65#
15/12 Ring Rows
-Rest 3:00
AMRAP 10
15/12 Cals on Rower
15 Push Press
-Post Reps for Each AMRAP