Level 1

E3MOM for 15 Min

10 Deadlifts *AHAP, Unbroken

20 Hollow Rock

+

15 Min Time Cap

2 Rounds

200M Run

20 Toes to Bar

20 Burpees

Post load and time.

 

Level 2

25 Min Time Cap

1000M Row

5 Rounds

15 Deadlifts 225/155#

20 GHD Sit Ups

Post time.

 

Barbell Club

EMOM for 15 Min

1 Hang Squat Clean + 1 Squat Clean

+

E3MOM for 15 Min

3 Bench Press

+

Pull Up/Dip Complex (5 reps, weighted)*

Post loads.

 

CF Old School

EMOM for 20 Min

3 Pull Ups

6 Push Ups

9 Squats

Post Rx or not.