Level One

EMOM 10
Odd Minutes: 10 GHD Sit-Ups
Even Minutes: 5 HSPU
+
6 Rounds
*Round Every 4 Minutes
10 Push Press 95/65#
25′ Front Rack Walking Lunge
10 Bar Facing Burpees
-Post Rx or Not

Level Two

6 Sets :20 On/:20 Off
Hold Bottom of Ring Dip Position
Hold Top of Ring Dip Position
+
10 Rounds
10 Toes to Bar Every :45 Seconds
+
5 Rounds
20 Cal Row @ 1100 Cals/Hour
20 Cal Row @ 1200 Cals/Hour
20 Cal Row @ 1300 Cals/Hour
-Rest One Minute B/T Rounds
-Post Rx or Not for all three and Time for Row

CFOS

AMRAP 30 Minutes
0:00-12:00
One Mile Run
Max Clean and Jerks 115/85#
-Rest 12:00-15:00
15:00-22:00
800m Run
Max Power Snatches 95/65#
-Rest 22:00-25:00
25:00-30:00
400m Run
Max Thrusters 75/55#
-Post Reps For Each