Level 1

500m Row Sprint For time
rest
50 burpees for time
rest
Single max reps banded pull ups (note band color)
Level 2

500m Row Sprint For time
rest
50 burpees for time
rest
Single max reps pull ups
Level 3

500m Row Sprint For time
rest
50 burpees for time
rest
Single max reps pull ups
Level 4

500m Row Sprint For time
rest
50 burpees for time
rest
Single max reps pull ups
Motivation

Strength

Front Squat 5RM

Power Clean 1RM

Mobility: