Warmup
Jump Rope 3 Minutes

Skill
20-25 minutes

Levels 3/4
20 Bar Muscle-ups*
20 Handstand to Forward Roll
50 Toes to Bar
75 Step-ups R/L

L3 – low bar/box muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning
“Hotness”

Level 4
10 Minutes AMRAP
5 Power Snatch + Overhead Squat (115/85)
10 Push-ups

Level 2/3
10 Minutes E2MOM*
5 Power Snatch + Overhead Squat (level 3 – 95/65, level 2 – 75/45)
10 Push-ups

*you must finish the entire set in under 60 seconds, or lower the weight/scale the push-ups

Level 0/1
10 Minutes AMRAP
5 Swing/Clean/Squat Right
5 Swing/Clean/Squat Left
5 Push-ups