7 Rounds For Time
Level 1
Run 400 Meters
10 Jumping Pull-ups
10 Push-ups
Level 2
Run 400 Meters
10 Pull-ups
10 Bar Dips
Level 3
Run 400 Meters
6 Bar Muscle-ups
Optional Work
3 Tough Sets of Each
T-Bar Row x 10
Bicep Curl x 10
7 Rounds For Time
Level 1
Run 400 Meters
10 Jumping Pull-ups
10 Push-ups
Level 2
Run 400 Meters
10 Pull-ups
10 Bar Dips
Level 3
Run 400 Meters
6 Bar Muscle-ups
Optional Work
3 Tough Sets of Each
T-Bar Row x 10
Bicep Curl x 10