Level 1

12 min AMRAP:

Farmers Shuttle

10 Ring Rows

10 push ups

Level 2

12 min AMRAP:

Farmers Shuttle

10 Ring Rows

10 push ups

Level 3

12 min AMRAP:

Farmers Shuttle

10 Ring Rows

10 Clapping push ups

Level 4 Rx

12 min AMRAP:

Farmers Shuttle

10 Ring Rows

10 Clapping push ups

Motivation

 

Strength

Press 5+ @85% TM

then 3 x 10 DB Press @ about 50% total weight.

For example if my training max (90% of my 1RM) is 100 pounds, I’ll warm up and do one max effort set at 85# (at least 6) then I’ll grab 2, 25# dumbells and do 3 sets of 10 reps with as little rest in between the sets as I can manage.

Mobility: