Warmup
Run to Sessions 2x

Skill

Level 3/4
20 Bar Muscle Ups (L3-25 Single Rep Max Effort Kips*)
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and release the bar after every rep.

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

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

Conditioning

“Giants in the Sky”

Levels 2-4
4 Rounds AFAP
10 Double Kettlebell Swings
400 Yd Run
10 Double Kettlebell Swings
50 Double Unders

L4 – 2×24/2×16
L3 – 2×20/2×12, 30 DUs
L2 – 20 DUs or 150 singles

Levels 0/1
3 Rounds AFAP
10 Kettlebell Swings
400 Yd Run
10 Kettlebell Swings
15 Burpees