Level 1

12 Minute AMRAP:

5 DB Bench Press

10 Clapping Push ups

5 CTB pull ups

Level 2

12 Minute AMRAP:

3 Close grip Bench Press @50% bodyweight

10 Clapping Push ups

5 CTB pull ups

Level 3

12 Minute AMRAP:

3 Close grip Bench Press @80/70%bodyweight

10 Clapping Push ups

5 CTB pull ups

Level 4

12 Minute AMRAP:

3 Close grip Bench Press @bodyweight

10 Clapping Push ups

5 CTB pull ups

Motivation

Strength

Press 3 x 5 go heavier

Mobility: lazy splits 4 minutes, 5 way shoulder banded stretch