3×15 Banded/Strict Pull-ups

*Sets of 15 with the lightest band possible. Break if needed, but rest as little as possible on each set.
*Band combination is score
*Rest at least 90s between sets

With Remaining Time:
5 Strict Handstand Push-ups
25 Air Squats
20 Sit-ups

Level 2: Kipping HSPU up to 2 ab-mats
Level 1: Seated dumbbell press (25/15), 800 meter run/walk

*Rest at least 90 seconds between sets
*Score is longest negative
*Have a 30s+ negative? Add some weight!

8 Power Snatch (95/65)
8 Floor Wipers
40/32 Calorie Row
20 Jumping Lunges (total)

*Throughout workout, accumulate 8 sled push+pulls. Push the sled across 1 line, pull it back across the starting line using attached rope. Length will be roughly 30′.
Sled Weights (amount added to sled):
Rx = 275, Level 2 = 225, Level 1 = 155

Level 2: (75/55)
Level 1: 16 KBS (25/15) for snatch, Box Mountain Climbers, (30/24) Cal Row, Box Step-ups For Lunges (12/8″)

Level 2: (85/55)
Level 1: (45/35), Box Burpees

*Bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The two “reps” can be broken up, if needed, but the entire complex must be completed without putting the bar down. Each movement must be done (can’t thruster for front squat + push press)

Level 2: (30/20), Banded Dips
Level 1: KBS (25/15), Box/Bar Push-ups

Then AMRAP w/Remaining Time Of:
50 Double Unders
10 Floor Press (135/95)
10 Floor Wipers
10 Lateral Jumps Over Bar

Level 2: 1 minute DU attempts, (95/65)
Level 1: Single unders/25 plate speed steps, box/bar push-ups, box mason twists, line jumps

*Rest 2:00

Round 2
12 Toes-to-bar
25 Air Squats
200′ Shuttle Run
*Shuttle run is worth 20 reps, 5 reps for each 50′ length. Only completed lengths count.
*Rounds scored separately

Level 2: 10 Kipping Pull-ups for MUs, Toes-Near-Bar
Level 1: 10 Banded Pull-ups, V-ups/30s plank, 150′ shuttle run

Skill: BMU/Pull-up Practice

Strength:
3 Max Sets Of Strict Pull-ups
*Rest at least 90s between sets
*Have 10+ strict pull-ups? Add some weight!