Strength:
L3: Muscle-up banded transition work 5x3 or Ring Muscle-up 5x3
L2: 4x4 Strict Pull-Ups
L1: 5x3 Self Assisted Pull-Ups
WOD:
AMRAP X 20
L3:
Buy In: 1 Mile Run
Max Rounds with Remaining Time:
10 Chest to Bar Pull-Ups
20 Wall Balls (20/14)
30 Double Unders
L2:
Buy In: 1 Mile Run
Max Rounds with Remaining Time:
10 Pull-Ups
20 Wall Balls (20/14)
30 Double Unders
L1:
Buy In: 800m Run
Max Rounds with Remaining Time:
10 Banded Pull-Ups
15 Wall Balls (14/10)
30 Single Unders