Level 1
4 Rounds For Time
Run 400 Meters
15 Pushups
20 Sit-ups
20 Deadlifts 155/105#
Level 2
4 Rounds For Time
Run 400 Meters
15 Ring Dips
20 Toes To Bar
20 Deadlifts 185/125#
Level 3
4 Rounds For Time
Run 400 Meters
5 Muscle-ups
20 Toes To Bar
20 Deadlifts 225/155#
Optional Work
3 Tough Sets
Bench Press x 10
3 Rounds
L-Side Plank x 30 Seconds
Hollow Hold x 20 Seconds
R-Side Plank x 30 Seconds
(Adduction Bias, Top Leg Elevated)
L-Sit Hold x 20 Seconds