Level 2
20min rounds for quality
400m run
5 Clean  n jerks @ 50%
400m run
5 cl n jerks @ 60%
400m run
4 cl n jerks @ 70%
400m run
4 cl n jerks @ 75%
The remaining time, do reps @75-85%

5min transition time

Metcon-7min
Amrap ladder in 7min
5wall ball 9/6kg
5kb sdlhp 32/24, 24/16
After each round do 7/5 push ups
*then 10/10,15/15…

LEVEL 1
Rounds for quality in 20min
Of:
400m run
7back squat ,increase load each round

5min transition time

Metcon-7min
Amrap ladder in 7min
3deadlifts@45-65/25-50kg,then 6,9,12…
*after each round, do 7pushups+20 mountain climbers