Warmup
Run to Sessions.

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
5 x 3 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
100 Air Squats

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats

Conditioning
Bruxism
Level 3/4
20-15-10
Squat Snatch (level 3 Power Snatch) (95/65)
Box Jump (24/20)

Level 1/2
5 Rounds AFAP
10 Kettlebell Swing-Flip/Catch-Squat (level 2 – 24/16)
10 Box Jumps

Level 0
3-5 Rounds
10 Swings
10 Box Jumps/Step Ups