Level 1

4 rounds:

500m Row

5-10-15-20 Thrusters

(weight decreases each round)

Level 2

4 rounds:

500m Row

5-10-15-20 Thrusters

95/73

65/53

55/43

45/33

Level 3

4 rounds:

500m Row

5-10-15-20 Thrusters

135/93

95/73

65/53

45/33

Level 4 Rx

4 rounds:

500m Row

5-10-15-20 Thrusters

185/113

135/93

95/73

65/53

Motivation

 

 

Strength

Press 5×3 @85%

Mobility: 100 double unders