Snub Nose

Regular class	Challengers

Pull	Pull
1. Advanced: 3×10 false grip bar pull-up
2. Intermediate: 3×10 bar pull-up
3. Beginner: 3×10 jumping eccentric pull-up	3×10 jumping eccentric pull-up
Push	Push
1. Advanced: 3×10 Kipping Ring dip
2. Intermediate: 3×10 banded ring dip
3. Beginner: 3×10 jumping ring dip w/ eccentric lower	3×10 jumping ring dip w/ eccentric lower
Technique	Technique
1. 3×8 ring shoulder height jumping transition	1. 3×8 ring shoulder height jumping transition, lower the height if needed


Review standards for burpees and thrusters	Review standards for burpees and thrusters



Start a new round every 6-minutes for 3 Rounds	Start a new round every 6-minutes for 3 Rounds
15 Bar Facing Burpees	15 Burpees
40 Double Unders	80 Single Unders
15 Thrusters	15 Thrusters (used dumbbells if wrist positioning is an issue)
40 Double Unders	80 Double Unders

*3 Scores= Time to complete each of the rounds	*3 Scores= Time to complete each of the rounds

L1: 115/85, BFB, 50 Double Unders
L2: 95/65, Bar over burpees, 40 Double Unders
L3: 75/55, Bar over burpees, 1/2 attempts (+) 1/2 Singles