Vertical Jump Test, M/E Back Squat, 3 Rounds 15 OHS 61/43kg, 15 Ring Dips

Beginner 6am, 9:30am & 7:30pm

(A) Back Squat-Work within the limitations of your movement

(B) Pull Ups & Chest 2 Ground Pushups-If you are unable to do a Pullup & Chest 2 Ground PushUp complete 3 sets of 3-5 reps during part B. If you are proficient at Chest 2 Ground Pushups sub for HR Pushups in Part C

(C) Individually for time-3 Rounds 15 OHS 40/30kg, 15 HR Pushups

Intermediate 6am, 9:30am & 6:30pm

(A) M/E Back Squat

(B) Ring Dips-If you are unable to do a Ring dip R'xd complete 3 sets of 3-5 reps at the lightest band possible. If you are proficient sub ring dips for Pushups in Part C and practice another skill during part B 

(C) Individually for time-3 Rounds 15 OHS 50/35kg, 15 Chest2Ground Pushups

Advanced 9:30am & 5:30pm

(A) Vertical Jump Test  

(B) M/E Back Squat 

(C) Individually for time-3 Rounds 15 OHS 61/43kg, 15 Ring Dips

Focus- (A) Vertical Jump Test Demo (B) Warm up with Box Squats heavier then last time. Max Effort (This is your max effort for today, not a PB but possibly. Take no more then 3 lifts above 90% of your current 1RM) (C)