Level 1

6 Rounds:
7 double DB Snatch
8 Knee raises
9 Ring Dips
90 jump rope
Level 2

6 Rounds:
7 double DB Snatch 20/15
8 L-raises
9 Ring Dips
10 Double unders

 

Level 3

6 Rounds:
7 double DB Snatch 30/20
8 Toes to bar
9 Ring Dips
30 Double unders

 

Level 4 Rx

6 Rounds:
7 double DB Snatch 40/30
8 Toes to bar
9 Ring Dips
30 Double unders
Motivation

 

 

Strength

Muscle up progressions

 

Mobility: