Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.

Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min

7 Barbell Jumping Squats @ 40 % of max back squat

7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).

5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups

Intermediate: bar dips

In between advanced and intermediate: ring dips

Beginners: 5, 5, 5 @ 22x2; rest 2 min.

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

Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)

Box Jumps x 15 24/28"

Burpees x 10

rest exactly 3 min

then: 5 sec back lever

rest 1 min

3 sets

Beginners: 5 ring rows

Intermediate: 1-3 strict chin-ups or pull-ups

Beginners: @ 22x2, 5, 5, 5; rest 2 min

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

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU

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

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

Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU

Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.

C. 350 meter row AFAP

rest 7 minutes

350 meter row AFAP

Practice handbalancing during your rest.

Time will be tight on this one. Work quickly and come prepared.

Beginner: 5, 5, 5 @ 22x2, rest 1 min.

Intermediate: 3, 3, 3, 3; rest 1 min.

Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.

Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.

Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.

Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.

B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs

Less Advanced Folks: chin over bar pull-ups 3-6 reps

Ring Rows: 3-6 reps

Rest 10 min

On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.

Less Advanced: regular push-ups 3-5 reps or;

find your 1RM, add some height and do 5 reps.