Level 1
EMOM for 12 Minutes
Odd: 2 Back Squats *AHAP
Even: 6 Strict Chin Ups
+
20 Minute Time Cap
3 Rounds
50 Double Unders
15 SDLHP 75/55#
+
3 Rounds
50 Double Unders
15 Toes to Bar
Post load and time.

Level 2
EMOM for 12 Minutes
Odd: 1 Clean + 3 Front Squats + 1 Jerk @ 70%1RM Clean
Even: 3 Seated Box Jumps *as high as possible
*If it doesn’t say power, it is a full squat clean
+
20 Minute Time Cap
7 Rounds
7 Ring Rows *set ring to height of 24/20″ box; feet on box
14 KB Thrusters 2@53/2@35#
Post load and time.

CF Old School
1 Mile Run
Rest 1 Minute
2 x 800M Run
Rest 1 Minute Between
4 x 400M Run
Rest 1 Minute Between
Post total time minus rest.