Advanced
4 RFT:
15 KBS 2/1.5p
12 HR Clapping Push Up
9 Strict Pull Ups
6 HSPU
3 Muscle Up
Intermediate
4 RFT:
15 KBS 1.5/1 p
12 HR Push-Ups
9 Kipping Pull-Ups
6 HSPU
3 Muscle Up Progressions
(ring row --> transition --> ring dip)
Beginner
4 RFT:
15 KBS (scale load as needed)
10 HR Push Ups
9 Kipping Pull-Ups with a band
6 HSPU on box
3 Ring Rows + 3 Jumping Ring Dips
Firebreather
1. Push Press
1x 15 - 20 reps
1x Failure
*use the first set to establish your weight for the 2nd set.
Weight should allow you to hit at least 15 reps on the second set.
2. CFJax WOD
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