Level 1

10 Rounds:

5 Box Jump

10 Sit Ups

15 Kb Swings

30 jump rope

Level 2

10 Rounds:

5 Box Jump 20/16

10 Sit Ups

15 Kb Swings

60 jump rope

Level 3

10 Rounds:

5 Box Jump 24/20

10 Sit Ups

15 Kb Swings

20 Double unders

Level 4 Rx

10 Rounds:

5 Box Jump 30/24

10 Sit Ups

15 Kb Swings 35/26

20 Double unders

Motivation

Strength

Deadlift 5 to ten reps @ 85% TM

Mobility:  couch stretch 2 x 2mins/side