Level One

6×3 Back Squats @80% of 1RM
*1 Set Every 1:30
+
AMRAP 10
12 Overhead Squats 75/55#
8 Pull-Ups
-Rest 5 Minutes-
AMRAP 10
12 Box Jump Overs 24/20″
8 Front Squats 95/65#
-Post Load and Reps for Each

Level Two

3 Rounds (1 Round Every 9:00)
30 GHD Sit-Ups
100′ Single Arm DB Overhead Walking Lunge 50/35# (50′ R/50′ L)
100′ Handstand Walk
-Rest 5:00-
Find Heavy 3 Rep Snatch (Do at Least 5 Sets. Goal is 70-75%. Not T’n’G)
-Post Time Each Round and Load

CFOS

100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit-Ups
25-20-15-10-5
Push-Ups
-Post Time