1.6km Run AFAP, Muscle Ups & D/B Snatches, C2Bar & Ring Dips

Super Youth 4:30pm

0-10mins (A) Individually for time-Run 1.6km AFAP

(Recover 5mins)

15-30mins(B) Muscle Up Technique & Progression(If you are proficient accumulate AMRAP)
(Recover 5mins)
35-45mins (C) Individually for time-C2Bar/Pullup 7,6,5,4,3,2,1 alternating Ring Dips/PushUps 7,6,5,4,3,2,1 

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

0-10mins (A) Individually for time-Run 1.6km AFAP

(Recover 5mins)

15-30mins(B) Ring Dip Tech & Progression(If you can do unassisted do ring dips in part C instead of push ups)
(Recover 5mins)
35-45mins (C) Individually for time-C2Bar/Pullup 7,6,5,4,3,2,1 alternating PushUps/HR Pushups 7,6,5,4,3,2,1 

Intermediate 6am, 9:30am & 6:30pm

0-10mins (A) Individually for time-Run 1.6km AFAP

(Recover 5mins)

15-30mins(B) Muscle Up Technique & Progression(If you are proficient accumulate AMRAP)
(Recover 5mins)
35-45mins (C) Individually for time-C2Bar/Pullup 7,6,5,4,3,2,1 alternating Ring Dips/PushUps 7,6,5,4,3,2,1 

Advanced 9:30am & 5:30pm

0-10mins (A) Individually for time-Run 1.6km AFAP
(Recover 5mins)

15-30mins(B) Individually for time-Muscle Ups 7,6,5,4,3,2,1 alternating D/B Snatch 45/30kg 7,6,5,4,3,2,1
(Recover 5mins)
35-45mins (C) Individually for time-C2Bar 7,6,5,4,3,2,1 alternating Ring Dips 45/30kg 7,6,5,4,3,2,1 

   

Focus-(A) As Fast As Possible (B) If you finish within the 10mins you get additional rest plus the 5mins recovery. It's 7 reps total not each arm for the snatch (C) For the ring dips, you will need to muscle up to the rings to start your set of dips