Level One

8 Sets (1 Set every 4:30)
18/15 Cal Row
12 Lateral Burpee Over Rower
6 Power Clean and Jerks 115/80#
**Goal is to hit each set with speed and intensity so scale to do each set in 3:30 or less.
+
Extra Credit
Single Arm DB Strict Press 35/25#
Perform 75 Reps in least amount of sets as possible.
-Start with weak arm then match reps with strong arm. Continue this until 75 reps are done on each arm.

Level Two

On Running Clock:
@0:00
Amrap 12:00
50 Zeus Double Unders
50’ Handstand Walk
@16:00
100 Toes to Bar for Time
@28:00
50 Ring Muscle ups for time
-Post Rounds and Reps and time for each

CFOS

10 Rounds
200m Run
Odd rounds: 15 Deadlifts 165/110#
Even rounds: 15 GHD sit ups
-Post Time