Level 1

5 Rounds Not For Time

10-8-6-4-2

Bench Press

Burpee Over Box

-rest 5 minutes-

EMOM5

25-30 DU’s

Max Rep Push ups

Level 2

5 Rounds Not For Time

10-8-6-4-2

Bench Press 50%BW

Burpee Over Box

-rest 5 minutes-

EMOM5

25-30 DU’s

Max Rep Push ups

Level 3

5 Rounds Not For Time

 

10-8-6-4-2

Bench Press 65% BW

Burpee Over Box

-rest 5 minutes-

EMOM5

25-30 DU’s

Max Rep Push ups

 

Level 4 Rx

 

5 Rounds Not For Time

10-8-6-4-2

Bench Press 75% BW

Burpee Over Box

-rest 5 minutes-

EMOM5

25-30 DU’s

Max Rep Push ups

Motivation

 

Strength

Strict Press 

4 x 5+ (70-75%)

*stop 2 reps before failure

*strict 2min rest/set