**Intermediate**

__Strength____:__

4 Rounds –

8 Barbell row @ 60 – 65%

8 Pull-ups

__Muscular Endurance: __

4 Rounds –

Supinated pull-up hold x 15 sec

Handstand hold x 25 sec

Hollow body hold x 35 sec

__Metabolic Conditioning:__

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.

**Beginner**

__Strength____:__

4 Rounds –

8 Barbell row @ 55 – 60%

8 Pull-ups

__Muscular Endurance: __

4 Rounds –

Supinated inverted row hold x 15 sec

Handstand hold x 25 sec

Hollow body hold x 35 sec

__Metabolic Conditioning:__

Sprint intervals –

30 second intervals:

Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft

22 second intervals:

Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft

15 second intervals:

Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft

*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.