Warm Up:
MU drills // movement standards // dynamic

WOD
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (24/20″)
Muscle-up

From 10:00-20:00:
24-18-12
Burpee
Chest-to-Bar Pull-up

From 20:00-30:00:
42-36-24
Push-up
Ring Row

Level 2:
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (20/14″)
4-3-2
Muscle-up

From 10:00-20:00
24-18-12
Burpee
18-12-6
Chest-to-Bar Pull-up

From 20:00-30:00
36-24-12
Push-up
Ring Row

Level 1:
On a 30:00 Clock:
From 0:00-10:00:
12-9-6
Burpee Box Jump Over (10/8″)
Muscle-up Transition

From 10:00-20:00
24-18-12
Burpee
18-12-6
Banded Pull-up

From 20:00-30:00
36-24-12
Push-up
Ring Row