ADVANCED
A. 4 Round of
30″ Hollow Hold
30″ Lateral Plank Left
30″ Lateral Plank Right
1′ Rest
B. 9′ AMRAP of
1 Rope Climb
3 Bar Muscle Up
every round add 1 Rope Climb and 3 Bar Muscle Up
—————
INTERMEDIATE
A. 4 Round of
30″ Hollow Hold
30″ Lateral Plank Left
30″ Lateral Plank Right
1′ Rest
B. 9′ AMRAP of
1 Rope Climb
3 Strict Chest to Bar
every round add 1 Rope Climb and 3 Strict Chest to Bar
—————
BEGINNER
A. 3 Round of
30″ Hollow Hold
30″ Lateral Plank Left
30″ Lateral Plank Right
1′ Rest
B. 9′ AMRAP of
1 Lay to Stand Rope Climb
3 Pull Up
every round add 1 Lay to Stand Rope Climb and 3 Pull Up