Warmup
Jump Rope 3 Minutes

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
25 Typewriter Pull-ups
50 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box

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

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

Conditioning
“Beauty Pageant”

8 Minutes AMRAP
Level 3/4
4 Push Press (level 4 – 135/95) (level 3 – 2×22/18)
6 Box Jump (24/20)
8 Toes to Bar

Level 2
4 Double Kettlebell Push Press (20/16)
6 Box Jumps (24/20)
12 V-ups

Level 0/1
4 KB Push Press R/L
6 Step Ups R/L
12 Butterfly Sit-ups