Level 1

5 rounds:

300m Row

15 push press

10 Burpees over the bar

Level 2

5 rounds:

300m Row

15 push press 65/42

10 Burpees over the bar

Level 3

5 rounds:

300m Row

15 push press 75/53

15 Burpees over the bar

Level 4 Rx

5 rounds:

300m Row

15 push press 95/63

15 Burpees over the bar

 

Motivation

Strength

Press 1+ @95% TM

5 X AMRAP 30:30

Mobility:  Banded shoulder Stretch.