Level 1

5 minute AMRAP:

10 Front Squat

10 Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

10 Back Squat

10 Ring Rows

Level 2

5 minute AMRAP:

5 Front Squat 75/53

10 Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 75/53

3/1 Pull Up(s)

Level 3

5 minute AMRAP:

5 Front Squat 95/65

10 Dynamic Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 95/65

5 Pull Ups

 

Level 4

5 minute AMRAP:

5 Front Squat 135/95

10 Dynamic Push Ups

 

Rest 5 minutes…

 

5 minute AMRAP:

5 Back Squat 135/95

5 CTB Pull Ups

Motivation

Strength

Front Squat 3 x 5

Do 5 pounds more than last time (if this is your first time do it at 80% of your 5RM)

Mobility:Chest Stretch 2 minutes/side, smash quads 2 minutes/side