ROOKIE

A.
Shoulder Press 1RM
Rest 3 min between attempts
B.
6 Rounds for time
400m Run
5 Handstand Push Ups
6 Pull Ups

INTERMEDIATE

A.
Shoulder Press
2-2-2-1-1-1 (30X0)
Rest 3 min

B.
Muscle Ups
3-3-3-3
Rest 3 min

C.
6 Rounds for time
400m Run
5 Strict Handstand Push Ups
6 Chest to Bar Pull Ups

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