RX

5 sets:

1:00 max shoulder presses

1:00 max strict muscle-ups

- Rest 2:00

- Athletes can choose their own load for the shoulder press.

INTERMEDIATE

5 sets:

1:00 max shoulder presses

1:00 max low-ring muscle-up transitions

- Rest 2:00

- Athletes can choose their own load for the shoulder press.

BEGINNER

Same as Intermediate.

4 sets:

:30 L-sit hold

15 seated leg raises

3 sets:

:30 reach, roll and lift

20 banded pull-aparts