Level One

EMOM 10
Odd: 5/3 HSPU
Even: :45 Plank Hold
+
50 Cal Bike
100 Double Under
50 Front Squats 75/55#
100 Double Unders
50 Split Squat Jumps (1=1)
100 Double Unders
50 Deadlifts 135/95#
-Post Rx or Not and Time

Level Two

EMOM 10
Odd: 5 Bench Press 135/95#
Even: 5 Ring Muscle- Ups
+
5 Rounds
1:00 Row
1:00 Burpee
1:00 T2B
1:00 OHS 95/65#
1:00 Power Snatch 95/65#
-Rest 1:00 B/T Rounds
(Goal is 80 or More Reps Per Round)
-Post Rx or Not and Total Reps

CFOS

100 Abmat Sit-Ups
75 Air Squats
50 Russian KB Swings 53/35#
25 Burpee Pull-Ups
50 Russian KB Swings
75 Air Squats
100 Abmat Sit-Ups
-Post Time