Level 1
12 Minutes EMOM
Min 1 – 15 Seconds Ring False Grip Hold + 2-3 Pull-ups
Min 2 – 15 Seconds L-Sit
Min 3 – 20-30 Seconds Handstand Hold
Then
5 Rounds For Time
7 Goblet Squats 53/35#
30′ Goblet Carry Lunges 53/35#
7 Supine Ring Rows
Level 2
12 Minutes EMOM
Min 1 – Muscle-Up x 3-5
Min 2 – 20 Seconds L-Sit
Min 3 – 40-50′ Handstand Walk
Then
5 Rounds For Time
7 Goblet Squats 70/53#
30′ Goblet Carry Lunges 70/53#
7 Supine Ring Rows