Level 1

6 Rounds:

15 DB Thrusters

12 KB Swing

9 Ring Rows

Rest 1 minute

Level 2

6 Rounds:

15 DB Thrusters 20/12

12 KB Swing 35/26

9 Ring Rows

Rest 1 minute

Level 3

6 Rounds:

15 DB Thrusters 25/20

12 KB Swing 44/35

9 Pull ups

Rest 1 minute

Level 4 Rx

6 Rounds:

15 DB Thrusters 35/25

12 KB Swing 53/44

9 CTB Pull ups

-Rest 1 minute-

Motivation

Another week to get awesome!

Shout out to Dr. Rick, as of writing this, he’s currently ranked Number 16 in the world for the Masters Crossfit Open.

Strength

Snatch 1 RM

Mobility: 3 rounds Banded shoulder stretch 1 min per side paired with 10 front squats