Level 1
Every 5 Minutes For 30 Minutes (6 Rounds)
15 Ring Dips
Row 400 Meters
Level 2
Every 5 Minutes For 30 Minutes (6 Rounds)
7/5 Muscle-Ups
Row 500 Meters
Optional Work
3 Sets
L-Sit Hold x 30 Seconds
3 Sets
1 Minute Side Plank Hold
Rest 1 Minute