Level 1

Complete 6 rounds for time:

6 Thruster

9 Ring Rows

12 KB Swings

Rest 60 seconds

Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.

Level 2

Complete 6 rounds for time:

6 Thruster 85/53

9 Ring Rows

12 KB Swings 35/28

Rest 60 seconds

Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.

Level 3

Complete 6 rounds for time:

6 Thruster 115/75

9 Supine Ring Rows

12 KB Swings 44/35

Rest 60 seconds

Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.

Level 4 Rx

Complete 6 rounds for time:

6 Thruster 155/95

9 Supine Ring Rows

12 KB Swings 70/53

Rest 60 seconds

Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.

 

Motivation

Strength

back squat 1+ @95% TM

EMOM 10 Back squats @40-50%TM for 5 minutes

Mobility:  handstand hold practice 4 minutes.