Warm-up

400m run

10 Dubs

10 prone pass througs

5 OHS

Odd Rounds – 3 Ring Swings

Even Rounds – 3 bar kips

50′ walk on toes

50′ walk on heels

3 inch worms

Metcon – 18.3

Level 1 (RX)

14 minute time cap – 2 rounds for time

100 Double Unders

20 Overhead Squats 115/80

100 Double Unders

12 Ring Muscle-ups

100 Double Unders

20 DB Snatches 50/35

100 Double Unders

12 Bar Muscle-ups

Level 2 (Intermediat)

14 minute time cap – 2 rounds for time

100 Double Unders

20 Overhead Squats 75/55

100 Double Unders

12 Pull-ups

100 Double Unders

20 DB Snatches 35/20

100 Double Unders

12 Jumping Bar Muscle-ups

Level 3 (Beginner)

14 minute time cap – 2 rounds for time

100 Double Unders

20 Overhead Squats 45/35

100 Single Unders

12 Jumping Pull-ups

100 Single Unders

20 DB Snatches 35/20

100 Single Unders

12 Jumping Pull-ups