All Levels:

 

A. 20 min. for quality:

10 Shoulder taps is push-up position

10 sec. Hanging L-hold

10 Chin-ups

10 Hollow rolls

Repeat

 

B. 5 RFT:

5 C2B

10 Dips (ring or stationary)

15 Push-presses 110/75 lbs

 

Advanced Class:

 

A. 20 min. for quality:

10 Shoulder taps is HS at wall

10 Chin-ups C2B's

10 sec. L-sit hold on the rings

Repeat

 

B. Every 2 min. for 8 min.:

2-3 Strict (banded) MU's w. slow tempo

 

C. 5 RFT:

3 m HS walk

3 MU's

6 Ring dips

9 Push-presses 130 / 90 lbs