Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
20-25 Minutes
Levels 3/4
50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Solar Black Rays”

Levels 3/4
E2MOM 12 Minutes
3 Snatch Grip Deadlift
3 Hang Power Snatch
3 Behind the Neck Power Jerk
3 Back Squat

L4 – start at 95/65, add 5-10# every round
L3 – 95/65

Level 2
E2MOM 12 Minutes
Double Kettlebell Complex
5 Swing
5 Clean
5 Push Press
5 Squats

Level 0/1
AMRAP 12 Minutes
Single bell complex (all movements R, then all L)
5 Swing
5 Clean
5 Push Press
5 Squats