Level 1
EMOM for 8 Minutes
3 Back Squats @ 70%1RM
3 Strict Pull Ups
Rest 3 Minutes
AMRAP in 8 Minutes
12 Wall Ball 20#@10’/14#@9′
24 Double Unders
Rest 3 Minutes
8 Minute Time Cap
1500M Row
Max Reps Pull Ups
Post load, reps, and number of pull ups.

Level 2
EMOM for 8 Minutes
3 Back Squats @ 70%1RM
1 Pullover
Rest 3 Minutes
AMRAP in 8 Minutes
12 Bench Press 135/95#
12 Toes to Bar
Rest 3 Minutes
8 Minute Time Cap
50 Calories Airdyne
Max Distance Handstand Walk
Post load, reps, and max distance handstand walk.

CF Old School
1 Mile Run
50 Sit Ups
40 Squats
30 Push Ups
20 Pull Ups
10 Burpees
Post time.