Level 1

12-9-6

200m Run

ring rows

pushups

squats

Level 2

12-9-6

200m Run

ring rows

pushups

squats

Level 3

12-9-6

200m Run

pullups

hspu

squats

Level 4 Rx

12-9-6

200m Run

CTB pullups

HSPU

pistols

Motivation

Strength

Back squat 1RM

Strategy

If you have time, get here early and foam roll your hips/ legs for the back squat.

Get more Awesome:  shoulder/hip mobs