Warmup
Jump Rope 3 Minutes

Skill
20-25 minutes
Levels 3/4
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning
CrossFit Games Open WOD 13.2
10 Minutes AMRAP

Levels 3/4
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

L4 – 115/75
L3 – 95/55

Level 0-2
5 Double Kettlebell Shoulder to Overhead
10 Swings
15 Box Jumps