Level One

Front Squat 5×5
@75% of 1RM
+
3 Rounds
25/20 Cal Bike
100 Double Unders
– Rest 3:00
3 Rounds
400m Run
10 Power Cleans and Jerk 95/65#
-Post Load and Time Minus 3:00

Level Two

15-12-9-12-15
Thrusters 95/65#
Burpee Over Bar
*15:00 Cap
-Rest 5:00-
12-9-6-9-12
Thrusters 115/85#
Burpee Over Bar
*15:00 Cap
+
Jerk 3,2,1,1,1,1,1
-Work to a Heavy Set

CFOS

AMRAP 20

25’ DB Front Rack Walking Lunge 2×35/25#
10 DB Shoulder to Overhead
25’ DB Front Rack Walking Lunge
10 DB Deadlifts
-Post Rounds and Reps
(Lunge is worth 5 Reps)