Level 1

AMRAP5

8 Hang DB Snatch (4 each arm)

8 Push Ups

-rest 5-

AMRAP5

8 banded Dips

8KB Swings

-rest 5-

AMRAP5

8/6 Cal Row/bike/ski

8 Slam Balls

Level 2

AMRAP5

8 Hang DB Snatch 30/20 (4 each arm)

8 Push Ups

-rest 5-

AMRAP5

8 Banded Dips

8KB Swings 44/35

-rest 5-

AMRAP5

8/6 Cal Row/bike/ski

8 Slam Balls 20/15

Level 3

AMRAP5

8 Hang DB Snatch 40/25 (4 each arm)

8 Push Ups

-rest 5-

AMRAP5

8 Dips

8KB Swings 53/44

-rest 5-

AMRAP5

8/6 Cal Row/bike/ski

8 Slam Balls 30/20

Level 4 Rx

AMRAP5

8 Hang DB Snatch 50/35 (4 each arm)

8 Push Ups

-rest 5-

AMRAP5

8 Ring Dips

8KB Swings 70/53

-rest 5-

AMRAP5

8/6 Cal Row/bike/ski

8 Slam Balls 30/20

Motivation

 

Strength

Strict Press 4 x 5+ (70-75%)

*stop 2 reps before failure