MONDAY

LEVEL 1

A.) Strength
 OTM x10:
Odd min - 3-5 Strict Pullups
Even min - 3-5 Strict Ring Dips

B.) Conditioning
AMRAP 8min:
5 Box Jumps (30"/24")
6 TTB -> Kipping Knee tuck -> Knee Tuck
7 KBSwings (32kg/24kg)

C.) Midline
OTM x5:
20-30sec Handstand hold - either using wall, partner or freestanding.
OTM x5:
30sec/30sec Side Plank - yes that's five minutes unbroken. Whinging = 30 burpees :-)

LEVEL 2

A.) 5x30sec Freestanding Handstand Hold + 3 Dragonfly's

B.) 3x3-5 Strict HSPU +  ME (Max effort) Kipping

C.) 3x3-5 Weighted Muscle-ups or ME

D.) AMRAP 7:
3 Box Jumps (36"/30")
6 Pistol Squats - 3 either leg, not alternating.
9 TTB - aim for straight legs/less lean back.