Level 1

AMRAP 18

4 banded pull ups

8 push ups

12 Step ups

16 sit ups

Level 2

AMRAP 18

2 pull ups

8 push ups

12 Step ups 20/10

16 sit ups

 

Level 3

AMRAP 18

4 pull ups

8 push ups

12 Step ups 25/15

16 sit ups

Level 4 Rx

AMRAP 18

4 strict pull ups

8 Clapping push ups

12 Step ups 35/20

16 sit ups

Motivation

 

 

Strength

Front squat 5 RM

 

Mobility: couch stretch 3 min/side 30 OHS w/ empty bar