Level 1

Tabata :20/:10 x 18 intervals (Cycle through)
Handstand Hold (nose to wall)
L-Sit
Hang from Pull Up Bar
+
Spend 10 Minutes working on pull ups or rope climb techniques.
+
4 Rounds
400M Run
2 Rope Climbs
Post time.

Level 2

Tabata :20/:10 x 18 intervals (Cycle through)
L-Sit on Rings hold
Bottom of dip position hold
False grip hold on rings
+
Spend 10 Minutes working on muscle ups (ring, bar, strict) or handstand push ups (strict, deficit, ring).
+
10 Rounds
10 Calories Airdyne
1 Legless Rope Climb 15′
Post time.

Crossfit Old School

21-15-9 Reps of
Push Press 75/55#
Box Jumps 20″
+
21-15-9 Reps of
Burpees
Sit Ups (x 2)
+
21-15-9 Reps of
Goblet Squats 53/35#
Double Unders (x 3)
Post time.