Level One

100 Double Unders
75 Ab Mat sit ups
50 alt DB Snatches 35/25#
25 Burpee Pull-ups
-Rest 3:00-
25 Burpee pull-ups
50 alt DB Snatches
75 Abmat sit ups
100 Double Unders
-Post Time minus 3:00
**Extra Credit**
10 Sets
50m Max effort sprint
-Walk Back 50m for rest

Level Two

Push Press
-Find Heavy Triple
+
Push Jerk
-Find Heavy Double
+
Split Jerk
-Find Heavy Single
+
150 Zeus Rope Double Unders
75 Double KB hang Power Cleans 2×53/35#
150 Zeus Rope Double Unders
-Post Load for Each and time

CFOS

Row
5 Sets
3:00 Easy pace
2:00 Moderate pace
1:00 Fast Pace
*No Rest b/t the 3:00,2:00 and 1:00
*Rest 2:00 b/t sets
Easy pace: men, 2:00-2:10/500m. Female, 2:10-2:20/500m
Moderate pace: men, 1:50-2:00/500m. Female, 2:00-2:10/500m
Fast Pace: men, 1:40-1:50/500m.
Female: 1:50-2:00/500m.
**These are Just guidelines. Everyone’s pacing will be different. Find a pace that you can consistently maintain for the select time domain each set based on your ability.
-Post total meters