Level 1

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

*split row/bike however

*alternate movements DT/Mary

Level 2

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#95/63

*split row/bike however

*alternate movements DT/Mary

Level 3

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#115/73

*split row/bike however

*alternate movements DT/Mary

Level 4 Rx

AMRAP30 in teams of 2

50 Calorie Row

6 Rounds of DT

6 Rounds of Mary

50 Calorie Bike

#135/95

*split row/bike however

*alternate movements DT/Mary

Motivation

One round of “DT”:

12 Deadlift

9 H.P. clean

6 push jerk

 

One round of “Mary” (Scales):

5 HSUP (PADS) Pike push ups Push ups

10 Pistols (Banded)  single leg box squats

15 Pull ups Jumping Ring Rows

Strength

 

Front Squat

3 x 5 @70% most recent 1RM

 

Mobility: 2 min couch stretch per side, 3 min lacrosse ball work in t-spine/upper back per side.