#### Time Cap
30 Minutes – Fast times around 25:00

Level 2: Baned Strict Pull-ups (band should be challenging to complete reps 3-4 each round), Box @20/16″
Level 1: Seated Ring Pull-ups, 8 box burpees (no jump-over)
Ring pull-up video: https://www.youtube.com/watch?v=_O3Zj8OSaeY

*Seated – 5 Sets: 5 Ring Dips + 10s Hold

Level 2: 40s DU practice, DBs/KBs @30/20, Banded Pull-ups
Level 1: Single Unders OR 15 plate speed steps, Ring Rows
Seated: 10 Wall Balls, Alt Rounds: Max Cal Ski Or Bike Until 2:30 mark, then rest.
Visually Impaired: 25 Single Unders, 30s Forearm Plank, Max Bike Cals Until 2:30 mark (buddy up to assist with time and bike cals/total score)

Level 2: 75/55
Level 1: Front Squats @45/35 or Goblet Squats @30/20, Box Burpees, Unweighted leg lifts
Seated: 30-20-10 Dumbbell Snatch (split R+L each round), 10-8-6 Box Burpees, 5 Pull-ups Each Round

Level 2: Banded pull-ups (no more than 8+ per set), 135/95
Level 1: 400 Meter Run/Walk, Jumping Pull-ups, 20KBS @25/15 OR C&J @75/55

AMRAP w/Remaining Time Of:
10 Power Snatch @95/65
10 Toes-to-Bar
20 Jumping Lunges
10 Floor Press
*1 partner working at a time, switch as you’d like
*Rest 2:00 between rounds, pick up where you left after buy-in

Level 2: 75/55, Toes-near-bar, alt. leg lunges
Level 1: 1600/1300 Row, KBS @25/15, V-ups OR Box MTN Climbers, floor press @75/55 OR elevated push-ups

Level 2: 14/10, ~45s DU practice
Level 1: 10/6, Singles OR 10/8 cal bike, box mason twists