Level 1
20 Minutes AMRAP
Run 200 Meters
1 Strict Pull-up (Banded) + 1 Dip
Run 200 Meters
2 Strict Pull-ups +2 Dips
Run 200 Meters
3 Strict Pull-ups + 3 Dips

Continue Ascending By 1 Rep Each Round
After The Runs

Level 2 – Ring or Bar Dip, No Assistance

Level 3
20 Minutes AMRAP
Run 200 Meters
1 Muscle-up (Ring)
Run 200 Meters
2 Muscle-ups
Run 200 Meters
3 Muscle-ups

Continue Ascending By 1 Rep Each Round
After The Runs

GIVE A REPLY