Level One

Tabata :20 Work/ :10 Rest for 8 Intervals
Pull-Ups
-rest 1 Minute
Double Unders
-Rest 1 Minute
Air Squat
-Rest 1 Minute
Box Jump Overs 20″
-Rest 1 Minute
Burpees
-Post Total Reps
*Complete all 8 Intervals of Pull-Ups, Rest 1 Minute Then all 8 Intervals of Double Unders and So On..

Level Two

Back Squat
5×3 @85% of 1 RM
*Set Every 1:30
+
30 GHD Sit-Ups
20 Ring Muscle- Ups
30 GHD Sit-Ups
-Rest 3 Minutes-
30 GHD Sit-Ups
20 Bar Muscle- Ups
30 GHD Sit-Ups
-Post Load and Time Minus 3 Minutes

CFOS

5 Rounds
200m Run
20 Russian KB Swings 53/35#
20 Pull-Ups
20 Goblet Squats
-Post Time