Level 1

On a 15min Running CLock

4 sets of:

300m Row (sprint)

-rest 1 min-

Immediately into AMRAP time remaining

15 Wall Balls

10 Jumping Pull ups

Level 2

On a 15min Running CLock

4 sets of:

300m Row (sprint)

-rest 1 min-

Immediately into AMRAP time remaining

15 Wall Balls 14/10

5/3 Pull ups

Level 3

On a 15min Running CLock

4 sets of:

300m Row (sprint)

-rest 1 min-

Immediately into AMRAP time remaining

15 Wall Balls 20/14

10 Pull ups

Level 4 Rx

On a 15min Running CLock

4 sets of:

300m Row (sprint)

-rest 1 min-

Immediately into AMRAP time remaining

15 Wall Balls 20/14

10 C2B

Motivation

 

Strength

Heavy weighted lunges, sets of 10 (5 per leg)