Level 1

E3MOM for 15 minutes
2 Back Squats @90% 1RM
10 GHD Sit Ups
+
3 Rounds
50 Double Unders
25 Wall Ball [email protected]’/14#@9′
500m Row
Post load and time.

Level 2

E3MOM for 15 minutes
3 Deadlifts *AHAP
5 Weighted Ring Dips
+
5 Rounds
10 Squat Cleans 135#/95#
10 CTB Pull Ups
200m Run
Post loads and time.

Barbell Club

Close Grip Bench Press 16″ 8,8,8,8,8
+
3 X 8 each leg Bulgarian Split Squats (Front Rack position)
Post loads.

CrossFit Old School

10 Rounds
20 Sit Ups
10 DB Thrusters 35#/25#
5 Burpees
Post time.