Level 1

EMOM for 15 minutes
1st minute: 3 Overhead Squats  *AHAP
2nd minute: 5/3 Strict Pull Ups
3rd minute: 10 Russian KB Swings  70#/53#
+
AMRAP in 15 minutes
12 Power Snatches   75#/55#
12 Burpee Pull Ups
12 SDLHP
12 GHD Sit Ups
48 Double Unders
Post load and total reps.

 

Level 2

EMOM for 15 minutes
1st minute: 3 Deadlifts  *AHAP
2nd minute: 10/7 Ring Dips
3rd minute: 25′ Handstand Walk
+
3 Rounds
20 Wall Ball  30#/20#
5/3 Muscle Ups
20 Toes to Bar
400m Run
Post load and time.

 

CrossFit Old School

4 Rounds
15/10 Calories on Assault Bike
30 Squats
200m Run
30 Push Ups
Post time.