Level 1

EMOM rotate through the three movements for 18 minutes:

10 wall balls

50 Jump rope

10 Ring Rows

Level 2

EMOM rotate through the three movements for 18 minutes:

10 Wall balls 20/14

50 Jump rope

3 Pull ups

Level 3

EMOM rotate through the three movements for 18 minutes:

15 Wall balls 20/14

40 Double unders

10 Pull-ups

Level 4

EMOM rotate through the three movements for 18 minutes:

15 Wall balls 30/20

50 Double unders

5 Muscle ups

Tips & Tricks

Muscle ups can be bar or rings, your choice

“I remember how my great-uncle Jerry would sit on the porch and whittle all day long. Once he whittled me a toy boat out of a larger toy boat I had. It was almost as good as the first one, except now it had bumpy whittle marks all over it. And no paint, because he had whittled off the paint.”

Strength

Squat Clean and Jerk 1RM

Get more Awesome:  50 dips/push ups total. mix them up as needed