Main – WOD
Weightlifting
Strict Press (15 min to establish 2RM)
Strict Press
Metcon
Metcon (Time)
Level 3
3 Rounds
7 STRICT Pull Ups
5 STRICT HSPU
3 STRICT Muscle Ups
15 min TC
Metcon (Time)
Level 2
3 Rounds
7 Kipping or Assisted Pull Ups
5 Assisted HSPU
3 Assisted Muscle Ups
10 min TC
Metcon (Time)
Level 1
3 Rounds
14 Ring Rows
10 Box HSPU
6 Jumping Pull Ups/Reverse Dips
10 min TC