Level 1

AMRAP 15 Min

5 Burpees

5 Ring Rows

5 Assisted Bar Dips 

15 One arm thruster per arm 30/20

100 meter Row

Level 2

AMRAP 15 Min

5 Burpees

5 Ring Rows

5 Assisted Bar Dips 

15 One arm thruster per arm 30/20

100 meter Row

Level 3

AMRAP 15 Min

5 Burpee Pull Ups

5 Bar Dips 

15 One arm thruster per arm 40/30

100 meter Row

Level 4 Rx

AMRAP 15 Min

5 Burpee Muscle Up  

15 One arm thruster per arm 50/35

100 meter Row

Motivation

What are you doing to improve yourself?  4 areas to consider.  Social, spiritual, intellectual, and physical.  Set some goals for each and make yourself more awesome.  Let’s have a good week.  

Strength

12 minute EMOM

alternating movements

1 arm farmer carry 30/30 seconds per arm

12 Lateral box jump overs