Level One

Back Squat
5-5-3-3-2-2-1-1
*start at a moderate weight then Increase weight for the 3s, 2s and singles.
+
On a Running Clock:
0:00-4:00
2 Rounds
8 Overhead Squats 75/55#
8 Pull-ups
4:00-8:00
2 Rounds
10 Overhead Squats
10 Pull-ups
8:00-12:00
2 Rounds
12 Overhead Squats
12 Pull-ups
** Continue this pattern, adding 2 reps to each movement with a 4:00 cap until you can no longer complete the required work within 4:00. NOTE: If you finish the 2 rounds within the 4:00 you MUST rest until the the 4:00 is up before starting the next set.
**Scale to complete AT LEAST through the 12s.
-Post heaviest load and total Reps completed.

Level Two

Amrap 15:00
1 Deadlift 225/155#
1 Squat Clean
1 Front Squat
1 Jerk
+
100 GHD Sit-ups
100 Abmat Sit-ups
100 Toes to bar
*Cap: 20:00 (Cap is for ab Wod only)
**Yes! Complete in order.
-Post Rounds completed and time

Weight Vest

4 Rounds
400m Run
40 Air Squats
-into-
3 Rounds
300m Run
30 Pushups
-into-
2 Rounds
200m run
20 Pull-ups
*Wear a Vest 20/14#
*For added challenge do strict pull-ups if you are able.
-Post time