Level 1

5 rounds:

250m row

8 hanging leg raises

8 Push Press

1 min rest

Level 2

5 rounds:

250m row

8 hanging L-Raises

8 Push Press 85/58#

1 min rest

Level 3

5 rounds:

250m row

8 Toes to Bar

8 Push Press 105/73#

1 min rest

Level 4 Rx

5 rounds:

250m row

8 Toes to Bar

8 Push Press 135/93#

1 min rest

 

Motivation

Strength

Weighted Pull ups 1 RM

3xAMRAP strict bodyweight pullups 2 min rest

 

If you don’t have your first pull-up, we’ll be giving you work based on your individual needs.

Strategy

Remember that you have your rest coming, try and move quickly for all 5 rounds!

Get more Awesome: 

200m Farmer Carry

Pick a weight that you would struggle to hold the whole walk. (and then try not to set it down)