Level 1

Complete as many rounds as possible in 12 minutes of:

10 DB Shoulder Racked Walking Lunges
10  Ring Rows
15 Ball Slams
Level 2

Complete as many rounds as possible in 12 minutes of:

10 DB Shoulder Racked Walking Lunges 30/20
10 Ring Rows
15 Ball Slams 20/15
Level 3

Complete as many rounds as possible in 12 minutes of:

10 DB Shoulder Racked Walking Lunges 40/25
10 Supine Ring Rows
15 Ball Slams 20/15
Level 4

Complete as many rounds as possible in 12 minutes of:

10 DB Shoulder Racked Walking Lunges 50/35
10 Supine Ring Rows
15 Ball Slams 30/20
Motivation

Strength

Deadlift 1 x 5 add 5-10 pounds

Mobility:  lazy splits-4 minutes. cat cow- 40 reps