ROOKIE
A.
3 Round not for time:
8 Supine Ring Rows
8 True Push Ups
8 False Grip Pull ups
B.
10 Rounds for time:
10 Row Calories
200m Run
INTERMEDIATE
A.
3 Round not for time:
8 Supine Ring Rows
8 Ring Push Ups
8 Muscle Up Transitions
B.
10 Rounds for time:
10 Row Calories
200m Run
COMPETITOR
A.
Banded Bench Press
3-3-3-3-3-3-3-3
Rest 60s
Loading 60%
B.
Bench Press 8RM
C.
21-15-9
Ring Dips
Thruster 60/40kg
Chest to Bar Pull Ups