Every 90 seconds for 18 Minutes:
Odd*: 3 Weighted Pull-up
Even**: 2 Front Squat + 3 Back Squat, ascending
*Level III: work up to a weight that is heavy but not maximal. No Fails!!!
**start at 50% front squat, build from there. Level III - perform 50% across with aggression out of the hole.
4 Rds For Time:
5 Thrusters @ 135/95
10 Burpees over the bar
Rest 30 seconds
Thruster with a bar that feels heavy and still allows good technique.
Level II & III
3 Rds, each for time:
30 sec ME Assault Bike
30 Double Under