M/E Floor Press, 3 sets of max strict ring dips, Teams of 2 2000m Row, 100 Hang Power Cleans 50/35kg, 100 C2Bar Pullups

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

(A) Split Jerks-Work within the limitations of your movement 

(B) In teams of 2 for time-1000m Row or Run(swap every 250 on row or 200m on run), 100 Hang Power Cleans 30/20kg, 100 Pullups  

Intermediate 6am, 9:30am & 6:30pm

(A) Split Jerk-Work to the limits of your movement

(B) In teams of 2 for time-1000m Row/Run(swap every 250 on row or 200m on run), 100 Hang Power Cleans 40/30kg, 50 C2Bar Pullups, 50 Pullups  

Advanced 9:30am & 5:30pm

(A) M/E Floor Press

(B) 3 sets of max rep ring dips strict

(C) In teams of 2 for time-2000m Row or Run(swap every 250 on row or 200m on run), 100 Hang Power Cleans 50/35kg, 100 C2Bar Pulups 

Coaches Tips- (A)  Here for Demo  & Above for previous M/E (B) If you can do a strict muscle up start with 1 (C) If you are a strong runner, row, if you are a strong rower run, if you are strong at both................. your probably kidding yourself