Bench Press & Bar Muscle Ups, Ring Dips & C2B, HR Pushups & Pullups

Super Youth 4:30pm

(A) Individually complete Bench Press 10@50/5@35kg, 8@60/4@40kg, 6@70/3@45kg, 4@80/2@50kg, 2@90/1@55kg, 1@100/60kg alternating 5,4,3,2,1 Bar Muscle Ups Males & C2Bar Pullups 5,4,3,2,1 Females (25min Cap)  

(Recover 5mins)
(B) Individually for time-Ring Dips Males & Pushups Females 10,8,6,4,2,1 alternating C2B Pullups 10,8,6,4,2,1 Males & Pullups 10,8,6,4,2,1 Females (15min Cap) 

Beginner 6am & 7:30pm

(A) Push Press-Work within the limitations of your movement

(B) Individually complete-5 Rounds of 5 Push Press 40/30kg 5 Pullups, 10 HR Pushups, 10 KB Swings 24/16kg

Intermediate 6am & 6:30pm

(A) Individually complete Bench Press 10@50/5@35kg, 8@60/4@40kg, 6@70/3@45kg, 4@80/2@50kg, 2@90/1@55kg, 1@100/60kg alternating 5,4,3,2,1 Bar Muscle Ups Males & C2Bar Pullups 5,4,3,2,1 Females (25min Cap)  

(Recover 5mins)
(B) Individually for time-Ring Dips Males & Pushups Females 10,8,6,4,2,1 alternating C2B Pullups 10,8,6,4,2,1 Males & Pullups 10,8,6,4,2,1 Females (15min Cap) 

Advanced 5:30pm

(A) Individually complete Bench Press 10@60/5@40kg, 8@70/4@45kg, 6@80/3@50kg, 4@90/2@55kg, 2@100/1@60kg, 1@110/1@65kg alternating 5,4,3,2,1 Bar Muscle Ups (20min Cap)

(Recover 5mins)(B) Individually for time-Ring Dips 10,8,6,4,2,1 alternating C2Bar Pullups 10,8,6,4,2,1 (10min Cap) 
(Recover 5mins)
(C) Individually for time-HR Pushups 10,8,6,4,2,1 alternating Pullups 10,8,6,4,2,1 (5min Cap) 

   

Focus-(A) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. If you can't bar muscle up use a band to scale it. The Males reps are different to the females and is reflected like this 10@60/5@40kg(B) If you finish within the 10mins you get additional rest plus the 5mins recovery (C)