Level 1

15 min amrap
200/150m Row
3 Box jumps
6 Toes to bar
9 KB swing
36 jump rope
Level 2

15 min amrap
200/150m Row
3 Box jumps 24/20
6 L-Raises
9 KB swing 35/26
6 Double unders

 

Level 3

15 min amrap
200/150m Row
3 Box jumps 24/20
6 Toes to bar
9 KB swing 53/44
12 Double unders

 

Level 4 Rx

15 min amrap
200/150m Row
3 Box jumps 30/24
6 Toes to bar
9 KB swing 70/53
12 Double unders
Motivation

 

 

Strength

Hang Power clean sets of 3 working to heavy

 

Mobility: couch stretch, banded shoulder stretch