Level 1

5 Rounds For Time:

Row 250/200m

15 Push Press

15 Ring rows

Rest 90 seconds

Level 2

5 Rounds For Time:

Row 250/200m

15 Push Press 75/53lbs

5/3 pull ups

Rest 90 seconds

Level 3

5 Rounds For Time:

Row 250/200m

15 Push Press 95/63lbs

15 Pull-Ups

Rest 90 seconds

Level 4

5 Rounds For Time:

Row 250/200m

15 Push Press 115/75lbs

15 Chest to Bar Pull-Ups

Rest 90 seconds

Tips & Tricks

Strength

Squat Snatch 1RM

Get more Awesome:  Couch Stretch 2 minutes per side.  t-spine smash with foam roller