Level 1
12 Minutes EMOM
Min 1 – 15 Seconds L-Sit
Min 2 – 15 Second Nose-Wall-Handstand Hold
Min 3 – Bar Kip Swings x 3 + Hips To Bar x 3
Then
18-15-12-9-6-3 Reps For Time
Toes To Bar
Push Press 115/75#
Level 2
12 Minutes EMOM
Min 1 – 20 Seconds L-Sit
Min 2 – 25 Second Nose-Wall-Handstand Hold
Min 3 – Bar Muscle-up (Achieve a Number you can sustain)
Then
18-15-12-9-6-3 Reps For Time
Toes To Bar
Push Press 135/95#