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