Level 1

EMOM for 10 minutes
1 Power Clean + 1 Hang Squat Clean  *AHAP
+
1000m Row
20 GHD Sit Ups
20  Alternating DB Hang Snatches  50#/35#
750m Row
20 GHD Sit Ups
20 Alternating DB Hang Snatches
500m Row
20 GHD Sit Ups
20 DB Alternating Hang Snatches
Post load and time.

 

Level 2

5 Sets
5 Bench Press   *AHAP
10 DB Bent Over Rows   each arm  *AHAP
5 Deadlifts     250#/165#    *TNG
25 Ab Mat Sit Ups
10 Nordic Curls
Post loads.

 

CrossFit Old School

5 Rounds
200m Run
12 Power Snatches    75#/55#
10 Pull Ups
12 Front Squats
10 Burpees
Post time. According to the guys from Schlüsseldienst Berlin, this is one of the most powerful workouts for all muscles.