M/E Strict Press, Ind complete 3 Rounds 8 KB Strict Press AHAP, 8 Strict Weighted C2Bar, For Time 10-1 Strict HSPU, Strict C2Bar, Row Intervals

Beginner 

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

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

(C) Individually for time-10.8.6.4.2 HR Pushup, Pullup

(D) Individually for time-Row 5 x 1min 30sec 250/200m

Intermediate 

(A) M/E Strict Press

(B) 3 Best Sets of Strict HSPU & Strict Pull-up 

(C) Individually for time-10.8.6.4.2 Ring Dip, C2Bar Pullup

(D) Individually for time-Row 5 x 1min 30sec 275/225m

Advanced 

(A) M/E Strict Press 

(B) Individually complete 3 Rounds-8 Strict KB Press AHAP, 8 Weighted Strict C2Bar Pullup

(C) Individually for time-10.9.8.7.6.5.4.3.2.1 Strict HSPU, Strict C2Bar

(D) Individually complete-Row 5 x 1min 30sec 300/250m

Coaches Tips-(A) CFS Rules Apply. (B)  (C) If the rep range looks a bit step, scale it back to Intermediate reps