M/E Back Squat, 30min Amrap 5 Ring Dips, 10 C2Bar, 15 Air Squats, 20 SitUps then AMRAP in 2mins Bar Muscle Ups

Beginner 6am, 9:30am

(A) Back Squat-Work 1 rep at a time to the limits of your movement

(B) Individually in 20mins AMRAP-5 Strict Push Ups, 5 Pullups, 10 Air Squats, 10 Situps

Intermediate 6am, 9:30am

(A) Back Squat-Work 1 rep at a time to the limits of your movement

(B) Individually in 20mins AMRAP-5 Ring Dips, 10 Pullups, 15 Air Squats, 20 Situps

Advanced 6am & 9:30am &

(A) M/E Back Squat

(B) Individually in 30mins AMRAP-5 Ring Dips, 10 C2Bar, 15 Air Squats, 20 Situps

(C)  Individually in 2 mins from B AMRAP-Bar Muscle Ups

Coaches Tips- (A) Today is a good day to get in and practice starting heavy, least amount of sets, least amount of reps to reach your 90%. No More then 3 lifts above and if your aiming for a new PB no more then 1kg.