Level One

3 Rounds
1 Mile Run
-Rest 5 Minutes b/t Runs
*Try to Have All Three Mile Times Around the Same Time
-Post Time for Each Mile

Level Two

Front Squat
75 Reps @ 135/95#
*In as Least Sets as Possible
*1 Minute Rest B/T Sets
+
2 Rounds
12-9-6
Deadlifts 225/155#
4-3-2
Rope Climbs
-Rest 5 Minutes b/t
-Post Sets and Time Minus 5 Minutes

CFOS

30-20-10
Overhead Squat 75/55#
15-10-5
GHD Sit-Ups
-Rest 3 Minutes
30-20-10
Front Squat
15-10-5
GHD Sit-Ups
-Post Time Minus 3 Minutes