Level 1

AMRAP 12

4 Ring row

6 box dips

8 DB Power Clean 50/35

12 Box Jump over 24/20

Level 2

AMRAP 12

4 Pull ups

6 Banded Dips

8 DB Power Clean 50/35

12 Box Jump over 24/20

Level 3

AMRAP 12

4 CTB Pull ups

6 Dips

8 DB Power Clean 40/25

12 Box Jump over 24/20

Level 4 Rx

AMRAP 12

4 Bar muscle ups

8 DB Power Clean 50/35

12 Box Jump over 24/20

Motivation

 

Strength

Pull ups 4 x Max

Bent over Row 4 x 8+

Barbell Crazy 8s x 4