Level 1

10 Minute AMRAP

10 Ring Rows

10 L- raises

10 Push ups

-2 minute rest-

5 minute AMRAP

5 Ring Rows

5 L-raises

5 Push ups

Level 2

10 Minute AMRAP

5  Pullups

10 Knees to elbows

10 Push ups

-2 minute rest-

5 minute AMRAP

3 pullups

5 toes to bar

5 Pushups

Level 3

10 Minute AMRAP

5 Strict Pullups

7 Toes to bar

7 Ring Dips

-2 minute rest-

5 minute AMRAP

3 strict pullups

3 toes to bar

3 ring dips

Level 4

10 Minute AMRAP

10 Strict Pullups

10 Toes to bar

10 Ring Dips

-2 minute rest-

5 minute AMRAP

5 strict pullups

5 toes to bar

5 ring dips

Motivation

Strength

Deadlift, work to very heavy 1 Rep (about 95%.) Form should be perfect.

Get more Awesome: Calves, feet and quads (mobility)