SSS Circuit 1, 3RM Sumo Deadlift, 3 Rounds 10 Sumo Deadlifts, 10 Burpee Muscle Ups

Beginner 6am & 7:30pm

(A) Shoulder Strength & Stability

(B) Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band)

(C) In teams of 2 for time-3 Rounds 20 Sumo Deadlifts 90/60kg, 20 Burpee over partner

Intermediate 6am & 6:30pm

(A) Shoulder Strength & Stability

(B) Burpee Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band)

(C) In teams of 2 for time-3 Rounds 20 Sumo Deadlifts 100/70kg, 20 Burpee over partner

Advanced 5:30pm

(A) Shoulder Strength & Stability-Circuit 1

(B) 3RM Sumo Deadlift

(C) Individually for time-3 Rounds 10 Sumo Deadlifts 120/80kg, 10/5 Burpee Muscle Ups

Focus- (A) Do this in the warm up area (B)  (C)