Level One

EMOM 12
Minute 1: 5/3 Ring Dips
Minute 2: 5/3 HSPU
Minute 3: 10 Single Arm OHS w/ DB (5 Each Arm)
+
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20″
10-9-8-7-6-5-4-3-2-1
DB Push Press 35/25#
-Post Rx or Not and Time

Level Two

EMOM 10
2 Back Squats @ 80% of 1 RM
+
10 Rounds
Round Every 2:00
200m Run
10 HSPU
-Post Load and Rx or Rounds Complete

CFOS

30 Cal Assault Bike
75 Double Unders
30 Power Cleans 75/55#
75 Double Unders
30 OHS 75/55#
75 Double Unders
30 Power Snatches 75/55#
-Post Time