Level 1

EMOM 10 minutes:

3 Jumping Pullups

3 DB Power Snatches L

3 DB Power Snatches R

then…

For time:

500 Jump rope

THEN…

For quality:

3 x Max effort Evil Wheels

Level 2

EMOM 10 minutes:

1 Pull up

3 DB Power Snatches L 30/20

3 DB Power Snatches R 30/20

then…

For time (we encourage you to try this if you can do any double unders):

50 Double Unders

THEN…

For quality:

3 x Max effort Evil Wheels

Level 3

EMOM 10 minutes:

3 Pull ups

3 DB Power Snatches L 40/25

3 DB Power Snatches R 40/25

then…

For time:

150 Double Unders

THEN…

For quality:

3 x Max effort Evil Wheels

Level 4

EMOM 10 minutes:

3 CTB Pull ups

3 DB Power Snatches L 50/35

3 DB Power Snatches R 50/35

then…

For time:

150 Double Unders

THEN…

For quality:

3 x Max effort Evil Wheels

Motivation

Strength

Bench Press 3 x 5

5/2.5 pounds heavier than last time

Mobility:banded shoulder stretch, 2min/side

then… Splits work, (forward or side) 10 minutes.