Level 1
EMOM for 10 Minutes
Odd Minutes: 3 Pause Front Squats *Pause 3 seconds at bottom
Even: 3 Wall Walks
+
AMRAP in 20 Minutes
25 Wall Ball 20#@10’/14#@9′
50 Double Unders
100M Farmer’s Walk 2@53#/2@35# (=2 Reps)
Post load and total reps.

Level 2
EMOM for 10 Minutes
Odd Minutes: 3 Pause Front Squats *Pause 3 Seconds at bottom
Even: 20′ Handstand Walk
+
AMRAP in 20 Minutes
15 Deadlifts 185/135#
15 Box Jumps 24/20″
15 GHD Sit Ups
200M Run (=2 Reps)
Post load and total reps.

CF Old School
100 DB Thrusters 35/25#
*Every time you break a set, 10 calories airdyne
Post time and total calories.