Level 1
5 Sets of
Bench Press x 5
Then
3 Rounds For Time
5 Strict Handstand Pushups
12 Pull-ups
12 Bar Dips
Run 400 Meters
Level 2
5 Sets of
Bench Press x 5
Then
3 Rounds For Time
5 Bar Muscle-Ups
12 Strict Handstand Pushups
Run 400 Meters
Optional Work
3 Sets of
DB Fly x 10
3 Sets of
GHD Sit-up x 15-20