Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes for quality

Levels 3/4

3-5 Bar Muscle-ups
60 sec Pike Stretch
5-10 Unbroken Kipping Handstand Push-ups
60 sec Straddle Stretch

Levels 0-2

3-5 Strict Pull-ups – negatives or bands if necessary
60 sec Pike Stretch
5-10 Strict Push-ups – work on holding a tight plank the entire duration of the set
60 sec Straddle Stretch

Strength

Levels 2-4
18 Minutes (FIVE sets–first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Deadlifts
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Deadlifts
30 second Downdog Hold

Conditioning

“El Caudillo”

Levels 2-4

3x AFAP
15 Hang Power Cleans
30 Wall Balls
60 Double Unders

L4 – 135/95
L3 – 115/75
L2 – 95/55

Levels 0/1

4x AFAP
10 Kettlebell Cleans (1 or 2)
15 Wall Balls
100 Single Unders