Level 1

AMRAP 20

5 Ring Rows

10 Push ups

20 Sit ups

30 Squats

150 jump rope

No rest last 2 minutes

Level 2

AMRAP 20

5/3 Pull ups

10 Push ups

20 Sit ups

30 Squats

10 Double unders +100 jump rope

-2 minute rest-

No rest last 2 minutes

Level 3

AMRAP 20

10 Pull ups

20 Push ups

30 Sit ups

40 Squats

50 Double unders

-2 minute rest-

No rest last 2 minutes

Level 4 Rx

AMRAP 20

10 CTB Pull ups

20 Push ups

30 Sit ups

40 Squats

50 Double unders

-2 minute rest-

No rest last 2 minutes

Motivation

 

 

Strength

Overhead Squat 10 EMOM 5

 

Mobility: