5RM Deadlift, 21-15-9 C2Bar & HSPU, T2Bar & Ring Dip

Beginner 6am & 7:30pm

(A) Deadlift-Work 5 reps at a time to the limitations of your movement

(C) Pullups & Strict Pushups-Complete 3 sets of 3-5 reps at the most challenging level for both movements

(B) Individually for time 15-12-9 T2Bar, HR Pushups

Intermediate 6am & 6:30pm

(A) 5RM Deadlift

(B) C2Bar & HSPU-Complete 3 sets of max reps at the most challenging level for both movements

(B) Individually for time-21-15-9 T2Bar, HR Pushup

Advanced 5:30pm

(A) 5RM Deadlift

(B) Individually for time-21-15-9 C2Bar, HSPU 

(C) Individually for time-21-15-9 T2Bar, Ring Dip

Focus- (A) If you can take an extra kilo take it (B) If your Dips are not as strong as your HSPU then do Dips in Part B and HSPU in part C (C)