Level 1
Every 3 Minutes For 30 Minutes (10 Sets)
Run 200 Meters
12 Pull-ups
15 Wall Ball Shots 20/14#
Level 2
Every 3 Minutes For 30 Minutes (10 Sets)
Run 200 Meters
12 C2B Pull-ups
15 Wall Ball Shots 30/20#
Record Both Your Fastest and Slowest Rounds
Optional Work
15 Minutes EMOM
Minutes 1-5 Russian Dip x 4-5
Minutes 6-10 Low Ring MUP Transition x 4-5
Minutes 11-15 Muscle-Up
Choose a # of MUPS You Can Sustain