Level 1

4 Rounds:
40 m Farmer Walk as heavy as possible
Shuttle Sprint
-Rest as needed between rounds-
Then, for time:
100 Ring Rows
Level 2

4 Rounds:
40 m Farmer Walk as heavy as possible
Shuttle Sprint
-Rest as needed between rounds-
Then, for time:
25 Pull ups
Level 3

4 Rounds:
40 m Farmer Walk as heavy as possible
Shuttle Sprint
-Rest as needed between rounds-
Then, for time:
50 Pull ups
Level 4

4 Rounds:
40 m Farmer Walk as heavy as possible
Shuttle Sprint
-Rest as needed between rounds-
Then, for time:
50 Strict Pull ups
Motivation

Strength

Back Squat 3 x 5  +5/2.5 pounds

Mobility:  banded shoulder stretches