Level 1

EMOM for 10 minutes
2 Overhead Squats * AHAP
+
AMRAP in 15 minutes of:
10 Calories on Rower
20 Wall Ball 20#/14# @ 9′
10 Pull Ups
20 KB SDLHP 53#/35#
Post load and rep total.

Level 2

EMOM for 10 minutes
Odd: 2 Ring Muscle Ups
Even: 2 Bar Muscle Ups
+
AMRAP in 15 minutes of:
10 Alternating Weighted Pistols 35#/26# KB
10 Weighted Pull Ups 35#/25#
10 Strict HSPU
20 Wall Ball 30#/20# @ 10′
Post Rx or not and rep total.

Barbell Club

E3MOM for 15 minutes
5 Bench Press *AHAP
5 Power Cleans TNG
+
50 Weighted GHD Sit Ups
50 Weighted GHD Hip Extensions
Post loads.

CrossFit Old School

“Death By Thrusters”
With a continuously running clock, perform one Thruster 95#/65# the first minute. Then, perform two Thrusters the second minute. Then, perform three Thrusters on the third minute. Continue to add one Thruster for each additional minute until you are unable to complete the allotted number of Thrusters within the minutes time cap.
Post last completed round of Thrusters.