Level 1

1000 meter row

50 Thrusters

30 Ring Rows

Level 2

1000 meter row

50 thrusters 33/22

30 Ring Rows

Level 3

Jackie

1000 meter row

50 Thrusters 45/33

30 pull-ups

Level 4 Rx

Jackie

1000 meter row

50 Thrusters 45/33

30 pull-ups

Motivation

 

Strength

Clean and Jerk 1RM

Mobility: couch stretch 4 mins, seal stretch 3 mins