Level 1
5 Rounds For Time
15 Chest-2-Bar Pull-ups
15 Russian Swings 70/53#
Run 400 Meters
Rest 2 Minutes
Level 2
5 Rounds For Time
5/4 Bar Muscle-ups
20 Russian Swings 106/70#
Run 400 Meters
Rest 2 Minutes
Level 2+
5 Rounds For Time
10/8 Bar Muscle-ups
25 Russian Swings 106/70#
Run 400 Meters
Rest 2 Minutes
Optional Work
2 Sets
1 Minute Hollow Rock
1 Minute Rest Between Sets
3 Sets
Weighted GHD Hip Extensions x 5 @10X3
3 Sets
Single Leg DB Romanian Deadlift x 10