Level 1

E2MOM for 10 Min

10 Deadlifts (AHAP)

+

15 Min Time Cap

400M Run

60 Double Unders

50 Sit Ups

40 OH Walking Lunges 45/25#

30 Power Cleans 95/65#

Post load and time.

Extra Credit

1 Mile Run

 

Level 2

AMRAP in 7 Min

Burpee Muscle Ups

Rest 3 Min

AMRAP in 7 Min

10 Wall Ball 30/20#@10′

5 Hang Power Cleans 155/105#

Rest 3 Min

AMRAP in 7 Min

30 Double Unders

15 KB Swings 70/53#

15 GHD Sit Ups

Post total reps for each.

Extra Credit

1 Mile Run

 

Barbell Club

EMOM for 20 Min: 1 Squat Snatch (all reps >/=80%)

+

Snatch Balance 10 x 1

+

Bulgarian Split Squats 5×5 each leg

Post loads.

 

CF Old School

5 Rounds

30 Calories Airdyne

15 Power Snatches 75/55#

Post time.