All Levels:

 

A. 3 Rounds not for time:

ME Dips

ME Strict pull-ups @ 3011

 

B. 100 Burpee box jumps

 

C. 3 Rounds not for time:

20 Russian twist

10 Sit-ups w. bb

 

 

 

Advanced Class:

 

A. 3 Rounds not for time:

ME Ring dips

ME Strict pull-ups @ 3011

40 sec. HS hold

 

B. 6 Rounds for time:

10 Burpee box jumps

6 HSPU's

 

C. 3 Rounds not for time:

10 Around the worlds

10 Sit-ups w. bb