Level One

Push Press 5,3,2,1,1
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AMRAP 12:00
15/12 Cal Bike
30 Air Squats
-Rest 4:00
AMRAP 8:00
12 Deadlifts 225/155#
6 Handstand Push-Ups
-Post Heaviest Load and Reps for each Amrap (First AMRAP: Men, 45 reps/RD. Women: 42 reps/RD) (second AMRAP: 18 Reps/ RD)
**Scale to do 5-6 rds on first amrap and 3-4 rds on second amrap)

Level Two

1 Rep Max Bench Press (10:00)
-Rest 5:00-
“Steroid Cindy”
AMRAP 20:00
8 Rounds
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
4 Rounds
10 Strict Pull-Ups
20 Push-Ups
30 Air Squats
2 Rounds
20 Strict Pull-Ups
40 Push-Ups
60 Air Squats
1 Round
40 Strict Pull-Ups
80 Push-Ups
120 Air Squats
-Rest 5:00-
Max Effort 1 Mile Run

-Post Load, Reps and Time
*** “Steroid Cindy”: do 8 rounds of 5,10,15 then straight into 4 rounds of 10,20,30 and so on. This is 32 rounds of Cindy (960 total reps) and It’s very difficult to complete in 20:00 so get as far as you can. Quick Singles on the Strict Pull-Ups if you have to, break up the pushups early and smooth, consistent reps on squats. Goal is 500 or more total reps.

CFOS

1,200m Run
63 KB Swings 53/35#
36 Pull-Ups
800m Run
42 KB Swings
24 Pull-Ups
400m Run
21 KB Swings
12 Pull-Ups
-Post Time