Level 1

21-15-9

Jumping Pull ups

DB press

Leg Raises

-1 minute rest-

Level 2

21-15-9

Pull ups (7-5-3)

Push ups

Knees to elbows

-1 minute rest-

Level 3

21-15-9

Pull ups

Ring Dips

Toes to bar

-1 minute rest-

Level 4

21-15-9

Pull ups

Ring Dips

Toes to bar

-1 minute rest-

Sub 9*

Motivation

Strength

Push Press 5-5-5-3-3-3

20 Rep Back Squat

Strategy

Get more Awesome:  200m Farmers Carry.