Level 1

500m Row

50 thrusters

30 Ring Rows

 

Level 2

“Jackie”

500m Row

50 thrusters 45/33

30 Pull ups

 

Level 3

“Jackie”

500m Row

50 thrusters 45/33

30 Pull ups

 

Level 4 Rx

“Jackie”

500m Row

50 thrusters 45/33

30 Pull ups

Motivation

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Strength

T2B single max effort
Strict Pull up Max effort
Dips/ringdips/pushups ME

Mobility:  Low back/hips