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
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
50 Toes to Bar
100 Air Squats
3 minutes Pike Stretch

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

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats
3 minutes Pike Stretch

Conditioning
“Medium Rare”

18 Minute Limit.
DO NOT START THE 4th ROUND IF YOU WON’T FINISH IN TIME–YOU GET DNF FOR INCOMPLETE WORKOUT.

Levels 2-4
4 Rounds AFAP
400 Yd Run
10 Sandbag Cleans
15 Burpees (hop over the bag)

Levels 0/1
3 Rounds AFAP
400 Yd Run
10 Sandbag Cleans
15 Burpees