Level 1
5 Rounds For Time
10 Bent Over Barbell Rows 135/95#
15 Dips (Bar or Ring)
40 Double Unders
Run 400 Meters
Level 2
5 Rounds For Time
7 Muscle-ups (Ring)
40 Double Unders
Run 400 Meters
Optional Work
5 Minutes AMRAP
Double Under or Triple Under
(Choose the one you do not have)
Establish a Max Load Set
50′ Arm Over Arm Rope Pull
Must Be Performed Without Breaking
Break = Set is done