Level 1

Complete 5 rounds:

Ring Rows – max reps

Box jumps – 10 reps

Post total pull ups

-THEN-

1 mile run for time

Level 2

Complete 5 rounds:

Pull Ups (with band) – max reps

Shin Hops – 10 reps

Post total pull ups

-THEN-

1 mile run for time

Level 3

Complete 5 rounds:

Pull Ups – max reps

Shin Hops – 10 reps

Post total pull ups

-THEN-

1 mile run for time

Level 4

Complete 5 rounds:

CTB Pull Ups – max reps

Shin Hops – 10 reps

Post total pull ups

-THEN-

1 mile run for time

Motivation

Strength

Deadlift 5RM

Mobility:  bicep smash on green thing, banded shoulder stretch.