3RM Box Jump & 3RM Strict HSPU, 15 Back Squats @ 85%, 3 Rounds 15 Front Squats & 15 Rings Dips

 Beginner 6am, 9:30am & 7:30pm

(A) Back Squat-Work within the limitations of your movement 

(B) Strict Push Up Technique & Progression(If your proficient accumulate as many reps in between sets of squats)

(C) Individually for time-3 Rounds 15 Front Squats 40/30kg, 15 HR Pushups

or

(D) In teams of 2 for time-3 Rounds 30 Front Squats 40/30kg, 15 HR Pushups

Intermediate 6am, 9:30am & 6:30pm

(A) Back squat 15 Reps @ 85% of 1RM in the least amount of sets possible 

(B) Strict HSPU Technique & Progression(If your proficient accumulate as many reps in between sets of squats. If you do not have a strict pushup work this instead of HSPU)

(C) Individually for time-3 Rounds 15 Front Squats 50/35kg, 15 Ring Dips

or

(D) In teams of 2 for time-3 Rounds 30 Front Squats, 30 Ring Dips

Advanced 9:30am & 5:30pm

(A) 3RM Box Jump & (3RM Strict HSPU-Perform in between sets of Squats)

(B) In the least amount of sets-15 Back Squats @ 85% 1RM 

(C) Individually for time-3 Rounds 15 Front squat 60/40kg, 15 Ring Dips

Focus- (A) It's 3 consecutive jumps. Land in a stable position then re-bound (B) Take as much rest as needed between sets (C) Aim for Unbroken on these elements