Level 1
3 Rounds For Time
Run 400 Meters or Row 500 Meters
30 Jumping Pull-ups
.6 Mile Assault Bike
10 Ring Rows + 10 Dips
Level 2
3 Rounds For Time
Run 400 Meters or Row 500 Meters
20 C2B Pull-ups
.6 Mile Assault Bike
4 Bar Muscle-ups
Level 3
3 Rounds For Time
Run 400 Meters or Row 500 Meters
30 C2B Pull-ups
.6 Mile Assault Bike
7 Bar Muscle-ups
Optional Work
3 Tough Sets
DB Bench Press x 8
3 Tough Sets
Reverse Grip Bicep Curl x 12