Level 1

E3MOM for 15 minutes
2 reps of barbell complex: *AHAP
1 Power Clean
1 Front Squat
1 Thruster
1 Push Jerk
1 Split Jerk
+
30 – 40 – 50
Calorie Row
Russian KB Swings 53#/35#
Post load and time.

Level 2

EMOM for 12 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 6/4 Deficit HSPU 4″
+
“Death by KB Swing”
800m Run (Buy In) 70#/53#
*From the time that you get back from the run, you will start your KB Swings at the top of the next minute. Ex: You finish the 800m run in 4:15, you’ll start your KB Swings with 5 reps at the 5:00 minute mark and continue from there.
Post BS load and last completed KB Swing set.

CrossFit Pd School

7 Rounds
10 Calories on Airdyne
30 Squats
10 Toes to Bar
Post time.