Level 1

EMOM for 15 minutes
1st minute: 5 Back Squats    *AHAP
2nd minute:  20 Hollow Rock   F+B=1
3rd minute:  6 Bar or Ring Dips
+
10 Rounds
:15 All Out on Assault Bike
:45 Recover
Post load and total calories.

 

Level 2

EMOM for 15 minutes
1st minute:  1 Power Snatch + 1 Overhead Squat + 2 Sots Press   *AHAP
2nd minute:  3 Bar Muscle Ups
3rd minute:  10 KB Plank Drags   53#/35#
+
Bench Press   3,3,3,3,3   * AHAP
Post loads.

 

CrossFit Old School

Complete the following in any order or rep scheme.
100 Sit Ups
50 Calorie Row
100 Russian KB Swings   53#/35#
100 Goblet Squats
50 Pull Ups
100 KB Waling Lunges
Post time.