All Levels:

 

A. 10 min. HS practice

 

B. EMOM 12 min. (alt.):

6 Strict pull-ups

6 Strict HSPU's

6 Stationary dips 

 

C. 4 Rounds for reps:

1 min. Box over jumps

1 min. Down-ups 

1 min. Rest

 

Advanced class:

 

A. 15 min for MU practice

 

B. EMOM 12 min. (alt.)

6 Strict C2B pull-ups

6 Strict HSPU's

6 Ring dips

 

C. 4 Rounds for reps:

1 min. Box jump overs

1 min. Down-ups w. push-ups

1 min. Rest

 

D. 60 Push-down w. band