BEGINNERS:
A. Front Levers
10 sec hold of elevated scaps. Try and bring your chest to perpendicular to the floor x 4 sets; rest 1 min

B. AMRAP in 20 min:
2 chin-ups (static).
2 wall walks
3 Heavy Thrusters ( I mean heavy)!

INTERMEDIATE:
A. Front Lever with knees pushed against elbows x 5 sec hold x 4 sets; rest 1 min.

B. AMRAP in 20 min:
2-5 chin-ups or pull-ups
3 wall walks
5 heavy thrusters

ADVANCED:
A. FRONT LEVER, NO ELBOW SUPPORT, ADVANCE FLAT TUCK X 5 SEC HOLD X 4 SETS; REST 1 MIN.

B. AMRAP in 20 Min:
2-4 Yewki tuck or no tuck (on rings)
10 Hip Taps
5 heavy thrusters