Level One

6 Sets of 2 Reps
Front Squat @80%
+
3 Rounds
400m Run
25 Wall Balls 20/14#
-Rest 2:00
3 Rounds
400m Run
25 Box Jump Overs 20′
-Post Load and Time Minus 2:00

Level Two

Bench Press
10 Sets of 5 Reps
*Pick Weight You can Keep U/B
-Rest :30 B/T Sets
+
4 Rounds
4:00 AMRAP
500/400m Row
12 Burpee Box Jump Overs 24/20″
Max Reps Thrusters 95/65#
-Rest 1:00 B/T AMRAPs
-Post Load and Number of Thrusters

CFOS

30 Cal Bike
100 Double Unders
30 DB Squat Cleans 35’s/25’s #
100 Double Unders
30 OHS 75/55#
100 Double Unders
30 DB Shoulder to Overhead 35’s/25’s#
-Post Time