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LEVEL 1

1. Ring Muscle-Ups


3 Rounds:


20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds

.2. Conditioning


Ascending Ladder for 7 Minutes:
3 Thrusters 40/30), 3 Barbell-Facing Burpees
6 Thrusters (40/30), 6 Barbell-Facing Burpees
9 Thrusters (40/30), 9 Barbell-Facing Burpees

 

LEVEL 2

1,Squat Snatch Complex


On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

 

2,. Back Squat


2 Rounds:


3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%

3, Ring Muscle-Ups


3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

4. Conditioning


Ascending Ladder for 7 Minutes:
3 Thrusters (50/35), 3 Burpee Box Jump Overs (24/20)
6 Thrusters (50/35), 6 Burpee Box Jump Overs (24/20)
9 Thrusters (50/35), 9 Burpee Box Jump Overs (24/20)