Level One

Strict Press
10-8-6-4-2
*Increase weight each set. Rest as needed b/t sets.
+
30-20-10
Deadlifts 155/105#
Box Jump Overs 24/20”
-Rest 5:00
15-12-9
Deadlifts 225/155#
Box Jump Overs
**Scale Deadlifts to do 10+ Unbroken reps on the first weight and 5+ reps on the second weight.
-Post heaviest load and time minus 5:00

Level Two

3 Sets
21-15-9
Pullups
Wall ball 30/20#
-Rest 3:00 b/t sets
**Time Cap Each Set 6:00
+
5 Sets
100’ Handstand Walk
3 Peg Boards
-Rest 2:00 b/t sets
-Post time for each and Rx or not for second workout.

CFOS

6 Sets (1 Every 5:00)
20/16 Cal Bike
10 Power Clean and Jerks 95/65#
15 Burpees
-Post Rx or Sets Completed