Level 1

10 Rounds

5 ring rows (make them challenging!)

8 banded Dips

10 jump switch lunges

Level 2

10 Rounds

5/3 Pull ups

8 Banded Dips

10 jump switch lunges

Level 3

10 Rounds

3 Strict Pull ups

6 Dips

10 jump switch lunges

Level 4 Rx

10 Rounds

5/3 Strict Pull ups

8/6 Ring Dips

10 jump switch lunges

Motivation

Strength

Push Press 5 x 3 about 100+% of strict press max

Mobility: cobra stretch, twisted lizard stretch.