Level One

EMOM 12
Odd: 5 Deadlift *Ahap
Even: 6/4 Strict pull-ups
+
Amrap 15:00
3-6-9-12-15…
Toes to bar
Power Clean and Jerk 115/85#
*Continue adding 3 reps until 15:00 has expired
-Post load and total Reps

Level Two

5 Rounds
5/3 Muscle ups
15 GHD sit-ups
50’ HandStand Walk
-Rest 5:00
5 Rounds
5/3 Muscle ups
15 GHD Sit-ups
50’ Handstand Walk
+
Back Squat
5-4-3-3
@85%
-Post time minus 5:00 and load

CFOS

Assault Bike
250/200 Cals for time
*Every 2:00 interval perform:
3 Power Cleans 75/55#
6 Front Squats
9 Shoulder to Overhead
– Post time
***Every 2:00 you will get off bike and perform bar work. Bar work does NOT count towards your time. You will bike for full 2:00 Intervals with bar work in between each 2:00 interval until you complete required Cals.