Level 1

15-12-9-6-3

DB squat clean thrusters

Ring Rows

60 jump Rope

Level 2

15-12-9-6-3

DB squat clean thrusters 30/15

Pull ups (1/3 as many reps; 5-4-3-2-1)

90 jump rope

Level 3

15-12-9-6-3

DB squat clean thrusters 40/25

Pull ups

30 Double unders

Level 4

15-12-9-6-3

DB squat clean thrusters 50/35

Pull ups

30 Double unders

Motivation

Strength

Push Press 7 x 3

Strategy

Get more Awesome: 30 Push ups