Warm Up:
Warm-up AMRAP 5:
6 Alternating Scorpion Stretch
8 Unweighted OH Lunges In Place
6 Single Arm Ring Rows (3 Each Arm)
4 SLOW MOTION Wall Squats or Counterbalance Squats

WOD

For Time:
100 Air Squats
5 Muscle-Ups (or 5 pushup/5pullups)
75 Air Squats
10 Muscle-Ups (10pushups/10pullups
50 Air Squats
15 Muscle-Ups (15pushups/15pullups
25 Air Squats
20 Muscle-Ups*(25pushups/25pullups

*25:00 Time Cap.

Level 2:
For Time
100 Air Squats
5 Muscle-Ups
75 Air Squats
5 Muscle-Ups
50 Air Squats
5 Muscle-Ups
25 Air Squats
5 Muscle-Ups*

*Use Bar or Ring Muscle-ups.

Level 1:
For Time
50 Air Squats
5 Ring Rows
5 Push-ups
40 Air Squats
10 Ring Rows
10 Push-ups
30 Air Squats
15 Ring Rows
15 Push-ups
20 Air Squats
20 Ring Rows