Level 1 & 2
Strength
Kipping Pull-Up Progression / Muscle Up Progression
EMOM using a progression for 10mins doing X reps
WOD
5 Rounds:
10 Goblet Squats(heavy)
5 shuttle runs 10m up, 10m back, AFAP.
Rest 2min between sets.
Then,
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then,
5 Rounds:
1min Row
Rest 2min between sets