Level One

5 Sets
2 Squat Cleans+ 1 Jerk
*Set Every 2 Minutes
*AHAP
+
AMRAP 18 Minutes
50 Double Unders
15 Toes to Bar
10 Power Cleans 95/65#
-Post Load and Reps

Level Two

21-15-9
Cals on Bike
Back Squats 155/105#
HSPU
-Rest 3 Minutes-
21-15-9
Cals on SkiErg
Front Squats 135/95#
HSPU
-Rest 3 Minutes
21-15-9
Cals on Rower
Overhead Squat 115/85#
HSPU
-Post Time Minus 6 Minutes

CFOS

1200m Run
6 Rounds of “Cindy”
800m Run
5 Rounds of “Cindy”
600m Run
4 Rounds of “Cindy”
*Round of “Cindy” =
5 Pull-Ups
10 Push-Ups
15 Squats
-Post Time