LEVEL 2
Strength – 15min
Every 3min x 5sets
15 Bench Press @ 50% 1rm + 10push ups +  rx plus: 7m hs walk , rx :2wall climb

5min transition time

Metcon – 12min
500m row or 400m run
40 burpees
30 box jumps
the remaining time
amrap ladder :
3 thrusters
3 t2b

LEVEL 1
Strength – 14min
Every 2min x 7set
Back Squat 8-8-6-6-4-4-4

5min transition time

Metcon – 12min
4 rounds for time
200m run
15 dips
15 ring rows
15 squat