Level 1

3 Rounds

500 meter row

15 Ring Rows

15 Elevated Push Ups

Level 2

3 Rounds

500 meter row

5/3 Pull Ups

5/3 Dips

Level 3

3 Rounds

500 meter row

15 Pull Ups

15 Dips

Level 4 Rx

3 Rounds

500 meter row

15 Pull Ups

15 Ring Dips

*Each row needs to be sub 2:00 minutes

Motivation

Strength

Push Press – 5 sets of 5 with 10 Knee Raises or Toes to Bar each Round

Strategy

Get more Awesome: 20 Ninja Get Ups