Level 1

8 Rounds:

3 Jumping pull ups

5 Claping push ups

7 Box jumps

9 KB swing

Level 2

8 Rounds:

3 pull ups

5 push ups

7 box jumps 20/16

9 KB swing

Level 3

8 Rounds:

3 pull ups

5 Claping push ups

7 box jumps 24/20

9 KB swing

 

Level 4 Rx

8 Rounds:

3 CTB pull ups

5 Claping push ups

7 box jumps 24/20

9 KB swing 35/26

Motivation

If you look below this, you’ll see something labeled “mobility” notice that it’s not always stretching. We used to call it a buy out, but we didn’t like that term. It’s a totally voluntarily based little suggestion to help make you more awesome, quicker. Most people ignore it, and that’s fine, but you’re not most people, are you?

Strength

Front Squat 3 Rm

AMRAP 85%

Mobility:  500m SkiERG sprint