Level 1

5 Rounds:

2 minute EMOM:

50 foot shuttle

AMRAP Shoulder to overhead

Rest 2 minutes

Level 2

5 Rounds:

2 minute EMOM:

50 foot shuttle

AMRAP Shoulder to overhead 75/53

Rest 2 minutes

Level 3

5 Rounds:

2 minute EMOM:

50 foot shuttle

AMRAP Shoulder to overhead 115/75

Rest 2 minutes

Level 4

5 Rounds:

2 minute EMOM:

50 foot shuttle

AMRAP Shoulder to overhead 135/95

-Rest 2 minutes between rounds-

Motivation

Strength

Front Squat 5RM

Mobility: Couch stretch 2 minutes per side