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
50 Kipping Pull-ups (C2B Level 4)
100 Push-ups
120 sec L-Sit
25/leg Pistols to a box

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Hanging Scap Retractions
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Hanging Scap Retractions
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Conditioning
Level 3/4
5 Rounds AFAP
5 Barbell Snatch (level 4 – 135/95)
10 Burpees

Level 2
5 Rounds AFAP
10 Double Kettlebell Swings
10 Burpees

Level 0/1
5 Rounds
10 Swings
10 Burpees