Skill/Mobility

2 minutes total in a Bridge Up

every time you break do 5 V-ups

Level 1

4 rounds For Ring Rows

50m Sled Push 2 blues

Max Effort Ring Rows

rest 2 min

Level 2

4 rounds

50m Sled Push 2 blues

Max Effort pullups

rest 2 min

Level 3

4 rounds

50m Sled Push 3 blues

Max Effort CTB pull ups

rest 2 min

Level 4 Rx

4 rounds for number of muscle ups

50m Sled Push 3 blues

Max Effort muscle ups/bar muscle ups (begin within 30 Seconds of sled Push)

rest 2 min

Motivation

Strength

Deficit Deadlift 10 sets 0f 5 reps @60%

Strategy

Get more Awesome: