Level 1

12-9-6-3:

Dumbbell Thrusters

Kettlebell Swings

Ring Rows

Level 2

12-9-6-3:

Dumbbell Thrusters 30/20

Kettlebell Swings 35/18

Pull Ups (6-5-4-3)

Level 3

12-9-6-3:

Dumbbell Thrusters 40/25

Kettlebell Swings 44/26

Strict Pull Ups

Level 4 Rx

12-9-6-3:

Dumbbell Thrusters 50/35

Kettlebell Swings 53/35

Strict Pull Ups

Motivation

Strength

Press 5+ 90% TM

DB Press 5 x 10 @ 25% TM

Mobility:  couch stretch 2 x 2mins/side