Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
Level 3/4
25 Muscle-ups* (L3 – kneeling or band assisted)
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*Substitute 2 Max Effort Kipping Pull-ups (belly to bar) + 2 Ring Push-ups for each Muscle-up

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

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

Conditioning
CF Open Workout 14.3

Levels 3/4
Every 3 min for as long as possible:

2 Rounds:
from 0:00 – 3:00
10 Overhead Squats
10 Pull-ups

from 3:00 – 6:00
12 Overhead Squats
12 Pull-ups

from 6:00 – 9:00
14 Overhead Squats
14 Pull-ups

etc., following same pattern.

Do not begin next 3 minute segment until previous 3 minute segment has ended.

L4 – 95/65, C2B
L3 – 75/55

Levels 0-2
Same format as above, but substitute
Double Kettlebell Front Squats or Goblet Squats
Band Assisted Pull-ups or Ring Rows

L2 – 2x 18k/12k, assisted pull-ups