Level One

Emom 8
1 Squat Snatch+ 2 Overhead Squat
*Ahap
+
10 Sets
2:00 AMRAP
10 Burpee to 6” target
Max Double Unders in remaining time
-1:00 Rest b/T
-Post Load and Reps

Level Two

150’ KB FR walking lunge 53s/35s#
50 HSPU
50 GHD Sit ups
150’ Handstand walk
50 GHD Sit ups
50 HSPU
150’ KB Front Rack Walking lunge
+
Accessory Work
4 Rounds (NFT)
3 Snatch Balance *ahap
30 GHD Hip Extensions
-Post Time and load

CFOS

7 Sets
(1 Set Every 5:00)
21/18 Cal Row
15 Thrusters 95/65#
9 Ring Rows
-Post Rx or rounds completed