Level 1

3 rounds:

500m Row

12 jumping pull ups

90 jump rope

12 burpees over the rower

Level 2

3 rounds:

500m Row

6/4 pull ups

15 double unders

12 burpees over the rower

Level 3

3 rounds:

500m Row

12 pull ups

24 double unders

12 burpees over the rower

Level 4 Rx

3 rounds:

500m Row

12 CTB pull ups

24 double unders

12 burpees over the rower

Motivation

 

Strength

Full clean and Jerk, 15 minutes.