This One’s Spicy!

Gymnasty 101
Level 1
1 strict muscle ups every 30 secs for 10 mins

Level 2
3 hips to ring + 3 jumping muscle ups + # ring dips – 5 sets

Level 3
7 strict pull ups + 7 ring rows + 14 box dips

WOD
9 min AMRAP
21 – 15 – 9
Deadlifts 70/45
Burpee box jumps 24″/20″
*In remaining time, max front squats