Level 1

EMOM for 15 minutes
1st minute: 5 Front Squats   *AHAP
2nd minute:  3 Handstand Push Ups
3rd minute: 12 Hollow Rock
+
AMRAP in 20 minutes
10 Deadlifts  135#/95#
15 Squats
10 Pull Ups
15 GHD Sit Ups
10 Push Ups
Post load and rep total.

 

Level 2

EMOM for 15 minutes
1st minute: 3 Back Squats  *AHAP
2nd minute: 4/2 Muscle Ups
3rd minute: 25 ft. Handstand Walk
+
2 Rounds
1000m Row
800m Run
100 Double Unders
Post load and time.

CrossFit Old School

3 Rounds
25 Thrusters  45#/35#
20 KB SDLHP  53#/35#
25 Push Press
20 Box Jumps 20″
15 Calories on Assault Bike
– Rest 1 minute –
Post time minus 2 minutes.