Level 1
E3MOM for 18 Minutes
10 Romanian Deadlifts
:30 Second Weighted Plank Hold
+
AMRAP in 20 Minutes
20 Pull Ups
20 Dumbbell Front Squats 35/25#
400M Run (=2 Reps)
Post load and time.

Level 2
E3MOM for 18 Minutes
10 Romanian Deadlifts
12 GHD Sit Ups
+
AMRAP in 15 Minutes
200M Run (=2 Reps)
1 Rope Climb
15 Wall Ball 30#@10’/20#@10′
+
Accessory Work:
5 Sets of 10 Reps: Alternating weighted Pistols
Post load and total reps.

Barbell Club
Every :45 Seconds for 20 Intervals
1 Power Snatch from the blocks @ mid thigh *AHAP
+
E3MOM for 15 Minutes
5 Overhead Squats *AHAP
Post loads.

CF Old School
7 Rounds
7 DB Deadlifts 35/25#
7 DB Bent Over Rows
7 DB Hang Power Cleans
7 DB Thrusters
7 GHD Sit Ups
Post time.