Level 1

T2B single max effort

Strict Pull up/Pull up/banded pull up Max effort

Dips/ringdips/pushups ME

500m Row Sprint

Level 2

T2B single max effort

Strict Pull up/Pull up/banded pull up Max effort

Dips/ringdips/pushups ME

500m Row Sprint

Level 3

T2B single max effort

Strict Pull up/Pull up/banded pull up Max effort

Dips/ringdips/pushups ME

500m Row Sprint

Level 4 Rx

T2B single max effort

Strict Pull up/Pull up/banded pull up Max effort

Dips/ringdips/pushups ME

500m Row Sprint

Motivation

 

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Strength

150 Wallballs for time

Mobility: Front Rack Mobility, Squat mobility