LEVEL 2
Strength-18min
Every 2minx9set
4 bench press +1 wall climb + 8double Kb strict Presses

5min transition time

Metcon-10min
21-15-9 for time
Sdlhp @40-55/27.5-40kg
Sh2oh
30 laterall jumps over the bar ,after each round
Time cap 10min


LEVEL 1
Strength-18min
Every 2min x 9sets
5 oh squat-increase load every 2sets + 12barbell rows@30-45/15-25

5min transition time

Metcon-10min
20-15-10-5 for time
Ring rows
Kb swings
Wall ball*
try to scale up the movement
Time cap 10min