Level 1
Front Squat
3-3-3-3-3 Reps
Then
4 Rounds For Time
30 Wall Ball Shots 20/14#
7 False Grip Strict Ring Pull-ups
7 Ring Dips
40 Double Unders
Level 2
Front Squat
3-3-3-3-3 Reps
Then
4 Rounds For Time
30 Wall Ball Shots 30/20#
7 Muscle-ups
60 Double Unders
Optional Work
2 Tough Sets of:
Sandbag Squat x 10
2 Tough Sets of:
100′ Hand Over Hand Rope Pulls
3 Tough Sets of:
1-Arm Standing Strict Barbell Press x 3