Warmup
Speed Ladder
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

Conditioning

“American Carnage”

25 min AMRAP
In teams of two, only one partner working at a time except on the Partner Pullups and Wall Balls:

50 Burpee Box Jump Overs
50 Cleans
50 Chest to Bar Pullups (your partner will help you get your chest to the bar)
50 Partner Wall Balls (you must catch the ball after your partner throws it up to the line on the wall)

L4 – 135/95
L3 -115/75
L2 – 95/55 OR Sub KB Swing for BB Clean
L0/1 – Sub Swings for Clean, Ring rows for pullups