LEVEL 2
Strength – 18min
Every 2min x 9set
6 Bench Press increase load
12 barbell rows + 8 t2b or kn2els or kn2ch

5min transition time

Metcon – 10min
Amrap in 10min
10 burpees-t2b complex
15 bar mu(scaled:30 pullups or c2b)
20  Oh Squat @40-60/25-40kg
300m run(2park run)


LEVEL 1
Metcon A: -18min
For Time
2 k row
2 k run

5min transition time

Metcon B: – 10min
Amrap in 10min
10 burpees with double push ups
4rounds of: 5 hollow rock + 5 C ups
30 step lunges for each leg (total 60 alternating)-front rack @25-35/15-25kg
400m run