M/E Floor Press & Max Strict Weighted Pullup, 3 Best Sets of Strict Ring Dip & Strict Pullup, Individually for time-4 Rounds 4 Push Press@80% 1RM, 5/3 Bar Muscle Ups

Beginner 

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

(B) Strict Pushups & Pullups-3 sets 3-5reps at lightest band possible.

(C) Individually for time-4 Rounds 4 Push Press@80% of A, 10 Pullups

or

(C) In teams of 2-4 Rounds 4 Push Press@80% 1RM each athlete, 20 Pullups

Intermediate 

(A) M/E Floor Press

(B) 3 Best Sets of Ring Dip & Strict C2Bar Pull-up 

(C) Individually for time-4 Rounds 4 Push Press@80% of A, 10 C2Bar Pullups

or

(C) In teams of 2-4 Rounds 4 Push Press@80% 1RM each athlete, 20 C2Bar Pullups

Advanced 

(A) M/E Floor Press & Max Strict Weighted Pullup

(B) 3 best sets of strict ring dip & strict pull-up 

(C) Individually for time-4 Rounds 4 Push Press@80% 1RM, 5/3 Bar Muscle Ups

Coaches Tips-(A) CFS Rules Apply. (B) You can do as many sets as you like but just record your best 3 sets