Level One

EMOM 18
Minute 1: 10 Toes to Bar
Minute 2: 15/12 Push-Ups
Minute 3: 15 Wall Balls 20/14#
*When Finished Rest as needed
Then Perform a 1 Mile Run Max Effort
-Post Rx or Rounds Completed and Mile Time

Level Two

8×3 Push Press (Ascending Weight, Start @70% of 1 RM PP)
+
Nasty Girls V2

3 Rounds for Time
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans 175/115#
-Post Load and Time

CFOS

100 Abmat Sit-Ups
90 Air Squats
80 Cal Row
70 Double Unders
60 Second Hold DB’s In Overhead Position 35/25# (One in Each Hand)
50 DB Squats 35/25#
40 Toes To Bar
30 Split Squat Jumps 1=1
20 Devils Press 35/25#
10 Wall Walks
-Post Time