Level 1

4 Rounds for time

400m Run

12 Ring Rows

120 jump rope

Level 2

4 Rounds for time:

400m Run

12 Pull ups

20 Double unders

Level 3

4 Rounds for time:

400m Run

12 CTB Pullups

40 Double unders

Level 4

“Schlitz”

4 Rounds for time:

400m Run

4 Muscle ups

40 Double unders

Motivation

Strength

20 Rep Back Squat

This is the last week that we hit 20 rep back squat for this cycle, dig deep.

Strategy

Get more Awesome: 2 rounds: Hanging calf stretch 30 seconds/position, Couch stretch 1 min/side