Level 1

7 Rounds

7 Deadlifts 95/63#

7 Bent Over Rows

7 Hang Power Cleans

7 Front Squats

7 Push Jerks

Post time.

 

Level 2

5 Rope Climbs

50 Wall Ball 20#@10’/14#@9′

4 Rope Climbs

40 KB Swings 70/53#

3 Rope Climbs

30 Burpees 6″ target

2 Rope Climbs

20 Alternating KB Pistols 53/35#

1 Rope Climb

10 TGU’s 53/35#

Post time.

 

Level 2X

EMOM for 10 min: 2 UB Power Snatches

OHS 5, 5, 5, 5, 5

3×15 Wtd. Hip Extensions

10 min Muscle Up practice

Post loads.

 

CF Old School

AMRAP 20 min:

200M Run

15 Double Unders

2 Power Snatches 75/53#

*Add 5 reps to each round of Double Unders

*Add 2 Reps to each round of Power Snatches

Post highest round.