ROOKIE
A.
3 Rounds not for time
90s Plank
90 Mountain climbers
6 Strict supine grip pull ups
B.
4 Rounds for time:
Run 200m
3 Chest to Bar Pull Ups
6 Pike Push Ups Push Ups
9 Knees to Elbow
INTERMEDIATE
A.
3 Rounds not for time
90s Plank
90 Mountain climbers
6 Strict supine grip pull ups
B.
4 Rounds for time:
Run 200m
3 Muscle Ups
6 Handstand Push Ups
9 Toes to Bar
COMPETITOR
A.
Snatch 1RM
B.
AMRAP 20min
20 Row Calories
5 Muscle Ups
5 Snatch (75%1RM)