Super Youth 4:30pm
(A) 5RM Weighted Pullup Male & 5RM C2B Pulllup Female (If you have 5reps C2B then perform as many sets of 5 in time allowed)
(B) 5RM Push Press & 5RM Ring Dip Female
(C) Individually for time-21-15-9 Ring Dips & C2Bar Pullups Males and 21-15-9 HR Pushups & Pullups Females
Beginner 6am & 7:30pm
(A) Push Press-Work within the limitations of your movement
(B) Individually complete 20min Amrap of 5 Push Press 40/30kg, 5 C2B/Pullups, 5 Ring Dips/Pushups, 5 T2B
(B) Individually complete 20min Amrap of 5 Push Press 40/30kg, 5 C2B/Pullups, 5 Ring Dips/Pushups, 5 T2B
Intermediate 6am & 6:30pm
(A) 5RM Weighted Pullup Male & 5RM C2B Pulllup Female (If you have 5reps C2B then perform as many sets of 5 in time allowed)
(B) 5RM Push Press & 5RM Ring Dip Female
(C) Individually for time-21-15-9 Ring Dips & C2Bar Pullups Males and 21-15-9 HR Pushups & Pullups Females
Advanced 5:30pm
(A) 1RM Weighted Pullup
(B) 5RM Push Press
(C) Individually for time-21-15-9 Ring Dips & C2Bar Pullups then 21-15-9 HR Pushups & Pullups
Focus-(A & B) Alternate between Pullups & Push Press (C) It's 21-15-9 of Dip & C2B then 21-15-9 HR Pushup & Pullup with no recovery between. If you are prone to rip then be prepared
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