Warmup:

10 min. (get through as much as possible in 10 min.)

  • 2 Bear Crawl Laps
  • 15 GHD Back Extensions
  • 15 Ring Dips
  • 15 Dumbell Thrusters (25/45)

WOD:

Level 1

5 min.

  • 10 KB Swings on the min for 5 min. Increasing weight every min. until Max weight is achieved or KB weight limit is achieved.

10 min.

  • Technique and set up

Level 2 and 3

15 min.

  • 10/5/3/3/1/1/1/1/1/1 Weighted Ring Push Ups

Work up to a 1 rep max ring push up

-Then-

4 Rounds for time

  • 18 Box Jump Overs (24/30)
  • 18 KB Swings (24/32)
  • 18 Hand Release Push Ups

Level 1 Scale:

  • Box Jump Overs (16/20)
  • KB Swings (12/16)
  • Push Ups are the same

Level 2 scale:

  • Box Jump Overs (20/24)
  • KB Swings (16/24)
  • Push Ups are the same