Level 1

EMOM for 16 minutes

Alternate between:

100m Run

8 Wallballs

Level 2

EMOM for 16 minutes

Alternate between:

100m Run

12/9 Wallballs 14/10#

Level 3

EMOM for 16 minutes

Alternate between:

200m Run

12/9 Wallballs 20/14#

Level 4 Rx

EMOM for 16 minutes

Alternate between:

200m Run

15/12 Wallballs 20/14#

Motivation

Strength

Push Press 5 x 10 @ 60-70%

Focus on form and speed

Strategy

Get more Awesome: 3 way shoulder banded stretch 1 min/stretch/side