Skills and strength

4 Super sets: Every 3 minute

• A 5 Band or feet assisted Muscle up transition + dip
• B 10-15 Ghd sit-up

Advanced/strong:as mentioned

Intermediate: A 5 Ring dip / 20 sec. hold top of the ring dip or as mentioned and fewer reps 

B 12 x Plate sit up

Rookies: A 5-8 Ring push ups or 20 sec. hold top of the ring push up + B 12 x plate sit up

12 min ”EMOM”

• 16-10 x DB snatch 55-45/35-25 lbs
• Cals Assault or Echo bike
• rest

Score is average reps and cals