Level 1

Partner WOD, alternating rounds, 5 rounds each:

300m Row

3 box jumps

5 Z-Press

Level 2

Partner WOD, alternating rounds, 5 rounds each:

300m Row

3 box jumps 24/20

5 Pike push ups

Level 3

Partner WOD, alternating rounds, 5 rounds each:

300m Row

3 box jumps 30/24

5 HSPU (pads)

Level 4 Rx

Partner WOD, alternating rounds, 5 rounds each:

300m Row

3 box jumps 30/24

5 HSPU (11 if you’re good at kipping)

Motivation

Strength

Bench Press 5 x 3 Do a set of pull ups (kipping, strict, banded) Between each set.

Mobility: 3 way Banded Shoulder stretch, 5 mins per side