Level 1
4 Rounds For Time
7 Strict Pull-ups (Banded)
7 Pushups
7 Power Cleans 135/95#
Run 400 Meters

Level 2
4 Rounds For Time
5 Bar Muscle-ups
7 Power Cleans 185/125#
Run 400 Meters

Level 3
4 Rounds For Time
10 Bar Muscle-ups
7 Power Cleans 225/155#
Run 400 Meters

Estimate distance of run before starting. This distance typically takes 1.5-2.5 minutes in a workout depending upon your fitness level.

Bodyweight Workout
10 Rounds For Time
10 Jumping Lunges
10 Bodyweight Dips

Place Hands on Chairs, Elevate
Feet For Increased Difficulty

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