Level 1

E2MOM for 16 minutes
1st 2 minutes: 3 Front Squats *AHAP / 5 Strict Pull Ups
2nd 2 minutes: 8 DB Shoulder Press Seated on the Floor / 10 GHD Sit Ups
+
AMRAP in 12 minutes of:
200m Run
30 Double Unders
10 Burpees
Post loads and rounds plus reps.

Level 2

EMOM for 10 minutes
1 Squat Clean + 1 Push Jerk
+
EMON for 10 minutes
2 Snatch Grip Behind the Neck Push Jerks
+
3 Rounds
20/15 Calories on Assault Bike
30 Double Unders
10 Burpee Pull Ups
25 Squats
Post loads and time.

CrossFit Old School

5 Rounds
250m Row
20 Med Ball Cleans
10 Pull Ups
20 Overhead Med Ball Walking Lunges
Post time.