Warmup
Dynamic Athletic Movement
Hip Mobility Series

Skill

Level 3/4
20 Bar Muscle Ups (L3-25 Single Rep Max Effort Kips*)
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and release the bar after every rep.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
120 Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
“Mantis”
AFAP
21-15-9

Levels 3/4
Wall Balls
Burpees over the Box 

L3/4 – 24″/20″ NO step up/over – must jump on box 

Levels 0-2
Burpees
Wall Balls