LEVEL 2
Strength -16min
Every 2min x 8 set
Split jerk
4-4-4-3-3-3-2-2

5min transition time

Metcon – 12min
Amrap ladder in 12min
2 hspu
2 muscle ups
after each set , do 30du or 20 or 10

LEVEL 1
Every 2min x 8set
9 double kb rows + 7 double kb swing + 5 double kb press + 1 wall climb

5min transition time
Metcon -12min
Amrap ladder in 12min
2 dips
2 pullups
30mountain climbers after each round