Warmup
Run to Sessions 2x

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Straddle Stretch

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats
3 minutes Straddle Stretch

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Straddle Stretch

Conditioning
“Under One Roof”

Levels 3/4
5 Rounds AFAP
5 Power Snatch (level 4 -115/85, level 3 – 95/65)
5 Handstand Push-ups
10 Burpees

Level 2
Snatch Technique Practice

Level 0/1
5 Rounds AFAP
10 Kettlebell Swings
10 Double Kettlebell Push-press
10 Burpees