Level 1

40 Min Time Limit

:30 sec of work followed by :30 sec holding, complete the following reps:

30 Pull Ups / Hold chin over the bar

40 Push Press 95/63# / Hold bar overhead

50 Deadlifts 185/133# / Hold at top

60 Squats / Hold at bottom

70 Sit ups / Hold forearm plank position

Post time.

 

Level 2

40 Min Time Limit

6 Rounds

1 Rope Climb

1 50′ Low Sled Push 90/70#

+

3 Rounds

100M Front Rack Walk 185/133#

7 Wall Walks

+

400M Farmer’s Walk 2@70#/2@53#

Post time.

 

Level 2X

EMOM for 30 Min: 1 Squat Clean

*1st 10-15 min build up to heavy single, then start back at 80% of that heavy single and work your way back up in small increments in the remaining time

+

10 Min Handstand Walk Practice

+

3 Rounds for completion

20 GHD Sit Ups

20 Hip and Back Extensions*

Post load.