Level 1

Complete 4 Rounds on alternating minutes.

7 Barbell Thruster

Max Ring Rows

and

7 Dead bugs

Pillar Hold

*On minute zero, complete Barbell Thrusters and max ring rows. On minute 1, complete dead bugs and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

Level 2

 Complete 4 Rounds on alternating minutes.

7 Barbell Thruster 75/63

Max pull ups!!

and

7 Dead bugs

Pillar Hold

*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete dead bugs and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

Level 3

Complete 4 Rounds on alternating minutes.

7 Barbell Thruster 95/73

Max Chin Ups

and

5 Evil Wheels

Pillar Hold

*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Evil Wheels and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

 

Level 4

Complete 4 Rounds on alternating minutes.

7 Barbell Thruster 135/95

Max Chin Ups

and

5 Evil Wheels (nose to ground)

Pillar Hold

*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Evil Wheels and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

Motivation

Strength

Front Squat 3 x 5 add weight to last time

Mobility: foam roll t-spine and legs