Level One

On a Running Clock:
@0:00
2000m/1750m Row
@10:00
7 Minute AMRAP
Max DB Step Ups 35/20# (1 DB)
24/20”
@20:00
1000m/750m Row
-Post Number of Step Ups and Time for Each Row

Level Two

10:00
Find 3 Rep Max Bench Press
+
10 Rounds
-In :30 Intervals
@0:00 12 Deadlifts 135/95#
@:30 9 Hang Power Cleans
@1:00 6 Shoulder To Overhead
+
10:00
Practice Handstand Walks
(Work on Max Distance U/B.
If you can do 50’ U/B, work on weaving in and out of cones)
-Post Load and Rx or Rounds Completed

CFOS

6 Sets
2 Minutes Max Cals on Bike
2 Minutes Max KB Swings 53/35#
-Rest 1 Minute
-Post Total Cals and KB Swings