Level One

EMOM 10
Odd: 8/5 Ring Dips
Even: :30 Handstand Hold
+
EMOM 18
Minute 1: 10 Thrusters 95/65# *Pick a Weight You can Do U/B
Minute 2: 35 Double Unders
Minute 3: 200m Run
-Post Rx or Not and Rx or Rounds Completed

Level Two

EMOM 10
1 Jerk *AHAP
+
100 Double Unders
15 Ring Muscle Ups
30 Overhead Squats 135/95#
100’Handstand Walk
100 Double Unders
12 Ring Muscle Ups
24 Overhead Squats
100′ Handstand Walk
100 Double Unders
9 Ring Muscle Ups
18 Overhead Squats
*Time Cap 20:00
-Post Load and Time

CFOS

Tabata :20 Work/ :10 Rest for 8 Intervals @ Each Exercise
KB Swings 53/35#
-Rest 1:00
Push-Ups
-Rest 1:00
Goblet Squats
-Rest 1:00
Ski Erg Cals
-Rest 1:00
Split Squat Jumps
*Complete all 8 Intervals of Tabata on KB Swings, Rest 1:00, All 8 Intervals on Push-Ups, Rest 1:00 and So On…
-Post Total Reps For Each Tabata