Level One

15:00 At Each Lift to Accumulate Total Pounds:
Bench Press 5,000/3,000#
Deadlift 10,000/8,000#
Strict Press 5,000/3,000#
*Complete in order but you may use any weight and any Rep scheme to complete the required pounds for each lift. If you finish a lift before 15:00 you may proceed to the next lift.
-Post Heaviest Weight used for each lift and Rx or not for each

Level Two

21-15-9
GHD Sit-Ups
Strict HSPU
-Rest 3:00
21-15-9
GHD Sit-Ups
Ring Dips
-Rest 3:00
21-15-9
GHD Sit-Ups
Push-Ups
**10:00 Cap For Each Couplet
-Post Time Minus 6:00
+
Extra Credit Accessory Work
4 Sets NFT
10 GHR (Glute Ham Raises)
10 Weighted Glute Bridges *AHAP

CFOS

100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit-ups/ Toes to Bar
25-20-15-10-5
Cals on Ski
****50 Abmat Sit-ups
40 Toes to Bar
30 Abmat Sit-ups
20 Toes to Bar
10 Abmat Sit-ups
-Post Time