Tim and Jake demonstrating that flexibility is an important part of any fitness program…

Level 1

AMRAP in 12 Minutes
15 Calorie Row
15 Power Snatches 75/55#
Rest 3 Minutes
AMRAP in 8 Minutes
15 Box Jumps 24/20″
15 Russian KB Swings 53/35#
Rest 3 Minutes
AMRAP in 4 Minutes
Max Reps Burpees 6″ Target

Post total reps for each.

Level 2

E2MOM for 20 Minutes
2 sets at each rep scheme:

1 Squat Clean + 4 Front Squats + 1 Jerk @ 70% 1RM C&J
2 Squat Cleans + 3 Front Squats + 1 Jerk
3 Squat Cleans + 2 Front Squats + 1 Jerk
4 Squat Cleans + 1 Front Squat + 1 Jerk
5 Squat Cleans + 1 Jerk

Skill Work

EMOM for 10 Minutes
Odd: Unbroken Strict Pull Ups
Even: Unbroken Strict Handstand Push Ups
*Pick a rep scheme that you can maintain unbroken throughout

Post load and unbroken rep scheme.

Crossfit Old School

7 Rounds
7 DB Thrusters 35/25#
7 Knees to Elbows
7 Burpees
200M Run

Post time.