L3: 3x3 Unbroken Muscle-ups
L2: Jumping Muscle-up or Muscle-up
L1: Pull-up attempts
L3:
100x Wallballs (20/14)
12x Deadlift (265/205)
10 Bar Muscle-ups
8x Deadlift (285/225)
6 Bar Muscle-ups
4x Deadlift (305/245)
2 Bar Muscle-ups
L2:
80x Wallballs (20/14)
12x Deadlift (205/135)
10x Pull-ups
10x Ring Dips
8x Deadlift (225/155)
6x Pull-ups
6x Ring Dips
4x Deadlift (245/175)
2x Pull-ups
2x Ring Dips
L1:
60x Wallballs (14/10)
12x Deadlift (145/75)
10x Ring Rows
10x Push-ups
8x Deadlift (165/95)
6x Ring Rows
6x Push-ups
4x Deadlift (185/115)
2x Ring Rows
2x Push-ups
Home Workout:
3 Rounds:
200m Sprint
20 Walking Lunges per leg
20 Push-ups