Level 1

15-12-9-6-3

DB Squat Clean Thruster

Burpee pull ups

Level 2

15-12-9-6-3

DB Squat Clean Thruster 30/15

Burpee pull ups

Level 3

15-12-9-6-3

DB Squat Clean Thruster 40/25

Burpee pull ups

Level 4 Rx

15-12-9-6-3

DB Squat Clean Thruster 50/35

Burpee pull ups

Motivation

Strength

Muscle up progressions

Mobility: cobra stretch, twisted lizard stretch.