Level 2
Skills
3 sets
Butterfly pull ups x 10-15 (unbroken)
Ring L-sit x 30 seconds
Conditioning
3 rounds for time
15 pull ups
20 shoulder to overhead 95/65
25 push ups
Level 1
Skills
3 sets
Practice kipping x 6-12 reps
V sit ups x 10
Conditioning
3 rounds for time
5 pull ups
10 push ups
15 DB push press 40#/25#
Fitness
Skills
3 sets
Horizontal ring rows x 6-12
Side plank hold x 30 seconds each side
Conditioning
3 rounds for time
5 push ups
10 DB push press 30#/20#
25 ab mat sit ups
