Level 1
EMOM for 15 Minutes
1st Minute: 10 Seated (Legs out straight) Dumbbell Press *AHAP
2nd Minute: 10 GHD Hip Extensions
3rd Minute: 20 Hollow Rock
+
20 Minute Time Cap
Complete in any scheme:
100 KB Swings 53/35#
100 Wall Ball 20#@10’/14#@9′
100 Sit Ups
100 Box Jumps 20″
Post load and time or total reps completed.

Level 2
EMOM for 15 Minutes
1st Minute: 10 Bench Press *AHAP
2nd Minute: 100′ Sled Push 180/120#
3rd Minute: 12 Russian KB Swings 70/53#
+
20 Minute Time Cap
1 Mile Run
+
5 Rounds
12 Shoulder to Overhead 155/105#
12 Toes to Bar
Post load and time.

Barbell Club
EMOM for 20 Minutes
1 Push Jerk + 1 Split Jerk *AHAP
+
E3MOM for 15 Minutes
8 Front Squats *AHAP
5 Weighted Strict Ring Dips
Post loads.