Level One

5 Sets (1 Set Every 3:00)
15/12 Cal Bike
15 Wall Balls 20/14#
-Rest 5:00-
5 Sets (1 Every 3:00)
200m Run
15 Burpees
**Scale as needed to complete each set in 2:30 or less
-Post Rx for each or rounds complete

Level Two

Snatch Deadlift+ Hang Squat Snatch+ OHS
5 Sets (1 Set every 2:00)
**Stay within 75-85% of snatch
+
3 Rounds
30 Toes to Bar
30 Pushups
-Straight Into-
5 Rounds
100 Double Unders
50’ Single Arm DB Walking Lunge 50/35# (25’ Right/25’ left)
-Post Heaviest load and Time

Cfos

4 Sets
25/20 Cal Row
25’ KB Front Rack Walking Lunge 2×35/26#
25 KB Swings (1 KB)
25’ KB Front Rack Walking Lunge
25 KB Front Squats (2 KBs)
-Rest 2:00 B/t Sets
**Each Set Should be 10:00 or less. Scale as needed.