Level 1

Press 5,5,5,5,5

+

AMRAP 15 Min

1 Mile Run

Max Reps SDL-HP 75/53#

Post load and reps.

 

Level 2

EMOM for 10 Min

Odd Min: 250M Row

Even Min: 30 Double Unders

+

Rest 5 Min

+

AMRAP 10 Min

3 Front Squats 135/93#

3 Ring Dips

6 Front Squats

6 Ring Dips

9 Front Squats

9 Ring Dips

12 Front Squats

12 Ring Dips…

Keep adding 3 reps until time is done

Post Rx or not and total reps.

 

Level 2X

EMOM for 10 Min

1 Power Snatch + 2 OHS  *use a challenging load

+

EMOM for 10 Min

1 Power Clean + 2 Front Squats *use a challenging load

+

3 x 15 Wtd GHD Hip Extensions

3 x 15 Wtd GHD Sit Ups

AMRAP x 3 Wtd Strict Pull Ups 35/25#

Post loads.

 

CF Old School

1 Mile Run with KB 35/26#

Run 1 Min

20 Goblet Squats

Run 1 Min

20 KB Swings

Keep alternating with this sequence until a mile is completed.

Post time.