Level 1
EMOM for 15 Minutes
1 High Hang Power Snatch + 2 Overhead Squats
+
AMRAP in 10 Minutes
20 Burpees
20 KB Swings 53/35#
+
3 Rounds for Completion
30 Hollow Rock
1 Minute Handstand Hold
Post load and total reps.

Level 2
EMOM for 15 Minutes
1 High Hang Snatch + 1 Hang Snatch (above knee) + 1 Overhead Squat
*all are squat snatches
+
AMRAP in 10 Minutes
3-6-9-12…etc
Calorie Row
Bench Press 135/95#
*keep adding 3 reps until time is up
+
3 Rounds for Completion
30 Hollow Rock
1 Minute Handstand Hold (can practice free standing or do max distance Handstand Walk in one minute)
Post load and total reps completed.

CF Old School
50 Sit Ups
40 Squats
30 KB Swings 53/35#
20 Burpees
10 Pull Ups
20 Burpees
30 KB Swings
40 Squats
50 Sit Ups
Post time.