Level 3: 3 Attempts at a max rep set of Muscle Ups (bar or ring)
Level 2: 3 Sets: 6-8 Strict C2B Pull-ups + 6-8 Ring Dips, rest 1-2 minutes between sets
Level 1: 3 Sets: 6-8 Supine Ring Rows + 6-8 Box Dips, rest 1-2 minutes between sets
*Scale pull-ups and dips as needed (i.e. strict chin over bar, etc.)
In Teams of 2, AMRAP 20*:
- Row x 500m
- Handstand Push-up x 10
- Burpee x 20
- Abmat Sit-up x 30
- Air Squat x 40
Notes: One person working at a time. *If you are the actively working partner, you must complete 10 Air Squats every time you switch out with your partner. Scale this number as needed. For example, If I row 250m, when I get off the rower to let my partner take over, I must do 10 air squats during that period.
Scale variations as needed per partner (i.e. push-up for handstand push-ups).