Level 1

5,4,3,2,1
Back squat (increase weight each set)
+
50-40-30-20-10
DB squat 35/25# (1 DB. Hold any way)
25-20-15-10-5
Pushups
50-40-30-20-10
Single arm DB Shoulder to overhead (switch arms every 5 Reps)
-Post load and time

Level 2

8 Sets (1 every 3:00)
20/16 cal bike
6 squat snatch 155/105#
+
5×5 Deadlifts @ 80%
-Post Rx or rounds complete and load

CFOS

1 mile run
+
3 rounds
20 KB swings 53/35#
20 GHD sit-ups
20 burpees
+
1 mile run
-Post time