Level 1

80 Strict ring rows for time

every break is 50 jump rope

Level 2

80 Strict ring rows for time, feet on the blue line.

every break is 5 double unders

Level 3

50 Strict pull ups for time

every break is 15 double unders

Level 4 Rx

80 Strict pull ups for time

every break is 25 double unders

Motivation

Strength

Lots of sqwats:

5×5 @ 80%

2 x10 @ 65%

1 x 20 @ 45%

Strategy

Get more Awesome: Quad smash