Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Squat Clean *AHAP
Even minutes: :30 Handstand Hold
+
4 Rounds
200m Run
10 Barbell Complex Reps:
1 Power  Clean  95#/65#
1 Lunge Step Right Leg
1 Lunge Step Left Leg = 1 rep
Post load and time.

 

Level 2

6 Sets
5 Bench Press  *AHAP
8/5 Strict Pull Ups *add weight if needed
+
Complete in any order or rep scheme:
100 Pistiols
200 feet Handstand Walks
100 GHD Sit Ups
100 Calories on Assault Bike
Post load and time.

 

CrossFit Old School

500m Row
100 Squats
500m Row
75 Sit Ups
500m Row
50 KB Swings  53#/35#
500m Row
25 Burpees
Post time.