Level 1
For Time
Run 400 Meters
5 Ring Rows + Dips
5 Sandbag Cleans 85/65#
Run 800 Meters
10 Ring Rows + Dips
10 Sandbag Cleans 85/65#
Run 1600 Meters
15 Ring Rows + Dips
15 Sandbag Cleans 85/65#

Level 2
For Time
3 Muscle-ups (Ring)
5 Sandbag Cleans 100/85#
Run 400 Meters
6 Muscle-ups (Ring)
10 Sandbag Cleans 100/85#
Run 800 Meters
9 Muscle-ups (Ring)
15 Sandbag Cleans 100/85#
Run 1600 Meters

Level 3 – 5/10/15 Mups, 125/100#

Optional Work
4 Tough Sets
Pendlay Row x 10

3 Tough Sets
Incline Seated Bicep Curl x 12

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