Level 1

9-6-3

Front squat

Burpee jumping pullups

-rest 2 mins-

12-9-6

Front Squat

Ring rows

-rest 2 mins-

15-12-9

Front Squat

Push ups

Level 2

9-6-3

Front squat 95/62#

Burpee jumping Pull ups

-rest 2 mins-

12-9-6

Front Squat 75/52#

Ring Row

-rest 2 mins-

15-12-9

Front Squat 65/42#

Push ups

Level 3

9-6-3

Front squat 115/83#

Burpee Chest to Bar Pullup

-rest 2 mins-

12-9-6

Front Squat 95/63#

Pull up

-rest 2 mins-

15-12-9

Front Squat 75/53#

Ring Dips

Level 4 Rx

9-6-3

Front squat 135/93#

Burpee Muscle-up

-rest 2 mins-

12-9-6

Front Squat 115/83#

Chest to Bar Pull up

-rest 2 mins-

15-12-9

Front Squat 95/63#

Ring Dips

Motivation

Strength

Power Clean 6×3

Strategy

Above all else is form, make sure your front squats are safe and with the full range of motion. After that, go at this one hard, you’ve got your 2 minute rest to look forward to.

Get more Awesome: side splits stretch 5 minutes