Level 1

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters

8 Leg Raises

8 Ring Rows

Level 2

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters, 44/22#

8 V-Ups

8 Ring Rows

Level 3

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 55/33#

8 V-Ups

8 Ring Rows (feet raised)

Level 4 Rx

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 65/45#

8 V-Ups

8 Ring Rows (feet raised)

Motivation

Strength

Power Clean

Strategy

What have you learned the last two days?  Can you apply it to today’s workout.  Try to keep a consistent pace on the run.  The movements control how much time you will spend on them and should allow you to keep your hear rate down.  Every round should be within a few seconds of each other.  The run is the only unknown time variable.  Be consistent.  

Get more Awesome:  5 minutes of Double-under work.