Basics Skillwork: Wall Balls, Pull-up progression
Level 1/2 Strength: Bench Press 1×20 @ 45#, 2×8 @ 50-60%, 5-3-1+
Level 1/2 Endurance: Row 500m, 20 Burpees, Row 500m

WOD
Level 1/2
Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls  (M= 20lbs to 10′ target / W= 14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Basics
Complete as many rounds and reps as possible in 12 minutes of:
75 Wall Balls  (M= 20lbs to 10′ target / W= 14lbs to 9′ target)
150 Singles
30 Pull-ups