Level 1

5 Minute Amrap

200m Row

5 Push ups

10 DB Weighted Lunges

Level 2

5 Minute Amrap

200m Row

5 Push ups

10 DB Weighted Lunges 30/20

Level 3

5 Minute Amrap

200m Row

5 HSPU (with pad)

10 DB Weighted Lunges 40/25

Level 4

5 Minute Amrap

200m Row

5 HSPU

10 DB Weighted Lunges 50/35

Motivation

Strength

Push Jerk 15 minutes to work to heavy 4

Get more Awesome: 30 Strict Pullups/Banded pullups