Level 1

E3MOM for 15 Min

5 Pause Front Squats (3 sec pause at bottom each rep)

10 Seated (on floor, legs straight out) Double KB Press

+

AMRAP 12 Min

10 DB Hang Squat Cleans 35/25#

40′ Low Carry DB Walking Lunges

10 DB Push Press

40′ High Carry DB Walking Lunges

Post load and total rounds plus reps.

 

Level 2

7 Rounds

7 Squat Cleans 155/105#

7 Box Jumps 30/24″

Rest 5 Min

4 Rounds

200M Farmer’s Walk 2@70#/2@53#

20 GHD Sit Ups

Post time minus rest.

 

Barbell Club

EMOM for 15 Min: 1 Split Jerk

+

E3MOM for 15 Min: 5 Front Squats

+

30 Strict HSPU (Accumulate)

Post loads.

 

CF Old School

1 Mile Run

50 Burpee Pull Ups

1 Mile Run

Post time.