Warmup
Run to Sessions 2x

3 Sets
5 Strict Pull-ups
5 Downdog Push-ups
10 Swings
1/1 Getup

Conditioning
“Future Pigeon”

Complete 5 rounds of the following:

3 Minute AMRAP of:
1 Muscle Up
3 Power Snatches 
9 Swings 
1:00 Rest

L4 – 95/65, 24/18 – try to get 4 rounds per 3 min interval
L3 – 3 Pull-ups + 3 Push-ups, 75/55, 22/16

Levels 0-2

3 Minute AMRAP of:
3 Pull-ups 
5 Push-ups
9 Swings
1:00 Rest

L0/1 – sub 5 Ring Rows for pull-ups