LEVEL 2
Metcon-35min
Every 5 min x 7 set
0-5 : 800m run
5-10 : 1000m row
10-15 : 40 t2b
15-20 :  30 clean n jerk 60/40 , 40/30
20-25 : 250 du or 100du or 30-60du
25-30 : 40 dips
30-35 : amrap of bar muscle up / Chest2bar *
* take care of your palms, not to be hurt!

LEVEL 1
Strength-18min
Every 3min x 6 sets
8 bench press + 10 barbell rows + 1 wall climb

4min transition time

Metcon -13min
5rounds for time
200m run
10deadlift @50-70/30-40
10 c ups
Time cap 13min