Level 1

EMOM for 10 minutes
Odd minutes: 4 Front Squats  *AHAP
Even minutes: 10/7 Push Ups
Then…
21 – 15 – 9
Calories on Rower
SDLHP  75#/55#
Push Press
Pull Ups
Alternating Front Rack Lunge Steps
Post load and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 5 Bench Press  *AHAP
Even minutes: 8/5 Strict Pull Ups
Then…
3 Rounds
200m Farmer’s Walk  2 @ 70#/2 @ 53#
10 Burpees
15 GHD Hip Extension Ball Slams  14#/10#
Post load and time.

 

CrossFit Old School

4 Rounds
15 Deck Squats  25#/15#
20 Overhead Walking Lunges  45#/25#
15 Pull Ups
20 Box Jumps  20″
15 Burpees
Post time.