Level 1

1000 meter row

Light weight Thruster, 50 reps

50 Ring Rows

Level 2

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Level 3

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Level 4

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Motivation

Strength

Front Squat 3-3-3-3-3

20 Rep back squat

Strategy

Get more Awesome:  5 Minutes of double under/jump rope practice every break = 7 push ups