Level 1
7 Minutes AMRAP
1-2-3-4-5-6-7…
Ring Row (Supine if Possible)
Dip (Box or Band Assistance ok)
Perform 10 Seconds HS Hold After Each Set of Dips
Rest 3 Minutes
7 Minutes AMRAP
1 DB Devil’s Press 30/20#
2 Thrusters 75/55#
2 DB Devil’s Press 30/20#
4 Thrusters 75/55#
3 DB Devil’s Press 30/20#
6 Thrusters 75/55#
Level 2
7 Minutes AMRAP
10′-1-20′-2-30′-3-40′-4-50′-5…
Handstand Walk
Muscle-up (Ring)
Rest 3 Minutes
7 Minutes AMRAP
1 DB Devil’s Press 45/30#
2 Thrusters 95/65#
2 DB Devil’s Press
4 Thrusters 95/65#
3 DB Devil’s Press
6 Thrusters 95/65#