Level 1

EMOM for 15 minutes
1st minute:  1 Squat Clean + 1 Front Squat  *AHAP
2nd minute: 5/3 Strict Pull Ups
3rd minute:  6 DB Arnold Press   *AHAP
+
3 Rounds
500m Row
20 Wall Ball  20#/14#
10 Burpees
Post loads and time.

 

Level 2

Front Squat   3,3,3,3,3
+
Strict Press  2,2,2,2,2
+
3 Rounds
15 HSPU’s
5 Muscle Upe
20 Russian KB Swings   70#/53#
20 Pistols
Post loads and time.

 

CrossFit Old School

5 Rounds
400m Run
10 Deadlifts  95#/65#
9 Hang Power Cleans
8 Front Squats
7 Push Jerks
6 Burpees
Post time.