Level 1

For Quality
 
5 Rounds
 
12 push ups
 
12 KB Swings
 
2 minutes of double under practice
Level 2

For Quality:
 
5 Rounds
 
8 Dips (banded)
 
8 KB Swings 35/28
 
30 DU or 2 minutes of DU practice, whichever comes first.
Level 3

For Quality
 
5 Rounds
 
8 Ring Dips
 
8 KB Swings 44/35
 
30 DU
Level 4 Rx

For Quality
 
5 Rounds
 
12 Ring Dips
 
12 KB Swings 70/53
 
50 DU
Motivation

 

Strength

Strict HSPU 3 x max rep :90s per round
 
scale:
*up to 2 pads ok,
*hs hold + z press
*z press (After HS Hold)
*wall walk hold

 

Strict Press 3 x 5 @70%

Mobility: 50 pvc pass throughs