Level 1

EMOM x30

Minute 1:  8 reps Double KB press 

Minute 2: 8 cal bike/ski

Minute 3: 5 hang power snatch 

Minute 4: -7 Ring Rows

Minute 5:- Rest

(6 rounds total)

Level 2

EMOM x30

Minute 1:  8 reps Double KB press (26/9#)

Minute 2: 8 cal bike/ski

Minute 3: 5 hang power snatch (65/44#)

Minute 4: -7 Ring Rows

Minute 5:- Rest

(6 rounds total)

Level 3

EMOM x30

Minute 1:  8 reps Double KB press (35/18#)

Minute 2: 10 cal bike/ski

Minute 3: 5 hang power snatch (95/65#)

Minute 4: -5 strict pull-ups

Minute 5:- Rest

(6 rounds total)

Level 4 Rx

EMOM x30

Minute 1:  8 reps Double KB press (44/26#)

Minute 2: 10 cal bike/ski

Minute 3: 5 hang power snatch (115/75#)

Minute 4: -7 strict pull-ups

Minute 5:- Rest

(6 rounds total)

Motivation

Try your best.  I need to give my Mother a lot of credit.  She instilled in me many great truths.  This simple phrase is infinitely deep.  It is not outcome based.  It is always relative to your current abilities.  When you are giving your best effort you will know it.  When you put your best effort towards a direction and a purpose then you will find joy.      

Strength

Rope climbs

Rope climb skill work, hangs, leg locks, etc.