Level 1

EMOM for 12 minutes
Odd minutes: 3 Front Squats   *AHAP
Even minutes: :45 Handstand Holds
+
3 Rounds
500m Row
16 Alternating DB Snatches   35#/25#
10 Pull Ups
16 Box Jumps  24″/20″
Post load and time.

 

Level 2

EMOM for 12 minutes
Odd minutes:  5/3 Muscle Ups
Even minutes:  12 Alternating Pistols
+
3 Rounds
600m Run
50 ft. Handstand Walks
20 Toes to Bar
Post time.

 

CrossFit Old School

5 Rounds
25 Sit Ups
20 Squats
15 Push Ups
20 Calorie Row
25 Russain KB Swings  53#/35#
Post time.