Level 1

 

3 Rounds

12 Ring Row

240m shuttle 

 

2 rounds of

8 Jumping Pull up

160m shuttle

 

2 rounds of

4 Banded Pull up

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

Level 2

 

3 Rounds

12 Ring Row

240m shuttle 

 

2 rounds of

8 Jumping Pull up

160m shuttle

 

2 rounds of

4 Pull ups

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

Level 3

 

3 Rounds

12 Ring Rows

240m shuttle 

 

2 rounds of

8 Pull ups

160m shuttle

 

2 rounds of

4 Chest to bar

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

Level 4 Rx

3 Rounds:

12 pull ups

240m shuttle 

 

2 rounds of

8 chest to bar

160m shuttle

 

2 rounds of

4 Muscle up

80m Shuttle 

*Carry sandbag or Wall ball

**5 burpee penalty for every break, done at end of WOD, under time cap.

Motivation

 

Strength

Strict pull ups, 4 sets

or

Pull up progression (stay with it!)

 

Mobility: