Level One

EMOM 14
Minute 1: 3 Touch ‘n’ Go Power Cleans
Minute 2: 5/3 Handstand Push-Ups
**Use Same Weight for Cleans for each set. Make it challenging but able to do 3 Touch ‘n’ Go each minute.
+
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65#
Box Jump Overs 24/20″
-Post Rx or Not/ Load and Time

Level Two

2 Sets
21-15-9
Cals On Bike
KB Front Squats 2×53/35#
-Rest 5:00 B/T Sets-
2 Sets
15-12-9
HSPU
Bar Muscle Ups
-Rest 5:00-
** Complete Both Sets of 21-15-9 w/ 5:00 Rest, then Rest 5:00 and go into 2 sets of 15-12-9
-Post Time For Each Set

CFOS

AMRAP 12:00
400m Run
10 Deadlifts 185/125#
-Rest 4:00-
AMRAP 12:00
20/15 Cal Bike
10 Burpees
-Post Rounds and Reps for Each