L3: 3x3 Unbroken Muscle-ups
L2: Banded Ring Transitions 3x4
L1: LAT Pull-down 5x5
L2&L3:
AMRAP 4:
10 calorie row
30 Double Unders
Rest 1 minute
AMRAP 4:
5 Over bar burpees
20 Sit-ups
Rest 1 minute
AMRAP 4:
10 Pull-ups
10 Wallballs (20/14)
L1:
AMRAP 4:
8 calorie row
30 Single Unders
Rest 1 minute
AMRAP 4:
5 Burpees
20 Sit-ups
Rest 1 minute
AMRAP 4:
10 Ring Rows
10 Wallballs (14/10)