Level One

EMOM 10
Odd: 12 GHD Sit-ups
Even: 5/3 Strict Pull-ups
+
5 Rounds
20 Overhead Squats 75/55#
80 Double Unders
400m Run
-Post Load and Time

Level Two

EMOM 10
1 Front Squat+1 Jerk
*Start at 80% of Jerk then Build to a Heavy Set
+
5 Rounds
15 Cal Row
15 Box Jump Overs 24/20”
15 Shoulder to Overhead 95/65#
15 GHD Sit-Ups
15 Burpee Over Bar
*Round Every 6:00
-Post Load and Rx or Rounds Completed

CFOS

1 Mile Run
+
50 Pull-Ups
50 Wall Ball 20/14#
50 Box Jump Overs 20”
50 Hang Power Cleans 75/55#
+
1 Mile Run
-Post Time