LEVEL 2
Strength – 18min
Every 3min x 6sets
7 Touch n go Deadlift – find 7rep max
after every set do 30”Lsit + 8 dips

4min transition time

Metcon – 12
“Mary”
Amrap in 20min
5 hspu
10 pistols alternating
15 pull ups

LEVEL 1
Strength – 18min
Every 3min x 6sets
10 overhead step lunges @10-25kg – focus on perfect body stance, shoulder external activation and elbows lockout
15 barbell rows

4min transition time

Metcon – 12min
3rounds for time of:
3500m row
12 deadlift @bw , scaled:2/3bw or 1/2bw
15 box jumps
time cap 12min