Level 1
Every 6 Minutes For 30 Minutes (5 Sets)
Row 30/20 Calories
10 Ring Dips
15 Push Press 95/65#
Level 2
Every 6 Minutes For 30 Minutes (5 Sets)
Row 40/30 Calories
5/3 Muscle-ups
15 Push Press 115/75#
Level 2+
Every 6 Minutes For 30 Minutes (5 Sets)
Row 50/35 Calories
9 Muscle-ups
15 Push Press 135/95#
Optional Work
5 Tough Sets
Bench Press x 3
Accumulate 250′ Handstand Walk