Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. At the start of every minute do 2-5 ring dips. In the remaining time on that minute, do KB Swings. When your minute is up, go back to the ring dips and continue this sequence until you hit 125 KB Swings. 50/75 lbs.

If you have 10 ring dips unbroken, wear a weight vest and leave it on for the KB Swings.

Go up in weight each week.

B. Row 350 meters AFAP

rest exactly 20 sec.

KB push up into L-sit (3 sec hold) x 5 reps

Rest 3 min.

4 sets

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.

Barbell Jumping Squats x 5 75/115 lbs

AMRAP in 3 min.

Beginners: 5 ring rows

Intermediate: 2-5 chin-ups or pull-ups (no kipping)

Air squats for beginners.

Rest 10 min.

Repeat Part B.

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. Deadlift x 15 135/205lbs

Ring Dips x 5-15

AMRAP in 10 min.