Level 1

Complete 5 rounds for time:

5 Any Way Overhead

7 Ring Rows

9 Knee Raises

Level 2

Complete 5 rounds for time:

5 Any Way Overhead 115/73

7 Banded Pull ups

9 L-Raises

Level 3

Complete 5 rounds for time:

5 Any Way Overhead 155/93

7 Pull Ups

9 Toes To Bar

Level 4

 Complete 5 rounds for time:

5 Any Way Overhead 185/115

7 Strict Pull Ups

9 Toes To Bar

Motivation

Strength

 

Mobility:  L sit 1 min total, couch stretch 30 second/side every break