Level 1

500m Row

then

5 Rounds:

10 Ring Rows

20 Jump switch lunges

5 L-raises

then

500m Row

Level 2

500m Row

then

5 Rounds:

10 Ring Rows

20 Jump switch lunges

8 L-raises

then

500m Row

Level 3

500m Row

then

5 Rounds:

10 Ring Rows

20 Jump switch lunges

5 Toes to bar

then

500m Row

Level 4

500m Row

then

5 Rounds:

10 Ring Rows

20 Jump switch lunges

8 Toes to bar

then

500m Row

Tips & Tricks

Strength

Snatch 3RM

Snatch Pull 3 x 3 @110% (of 3RM)

Get more Awesome:   couch stretch 2 minutes per side