All Levels:

 

A. 1 RM Weighted chin-up (go for small weight increases and only one rep per weight)

 

B. 3x 10-12 Ring rows

 

C. 4 Rounds for reps:

1 min. Power cleans 125/85 lbs

1 min. ME DU's

1 min. Rest

 

Advanced Class:

 

A. 1 RM weighted chin-up 

 

B. 3 Rounds not for time:

ME unbroken kipping pull-ups

ME unbroken ring dips

 

C. 5 Rounds for time:

60 DU's

10 G2OH 135/95 lbs

2 Rope climbs