Level 1

4 Rounds:

400m Row

5 box jumps

10 Jumping pull ups

Level 2

4 Rounds:

400m Row

5 box jumps 20/16

6 pull ups

Level 3

4 Rounds:

400m Row

5 box jumps 24/20

10 pull ups

Level 4 Rx

4 Rounds:

400m Row

5 box jumps 30/24

10 CTB pull ups

Motivation

 

 

Strength

Weighted pull ups 5 x 3

Work pull up progressions if weighted pull ups dont make sense for you.

Mobility: 45 OHS