Level 1

5 Rounds:

300m Row

4 OHS or 4 heavy front squat

8 Bar facing burpees

Level 2

5 Rounds:

300m Row

4 OHS 65/42

8 Bar facing burpees

 

Level 3

5 Rounds:

300m Row

4 OHS 95/65

8 Bar facing burpees

 

Level 4 Rx

5 Rounds:

300m Row

4 OHS 135/95

8 Bar facing burpees

Motivation

 

 

Strength

Alternate EMOM for 10 mins

10 Bench Press

5-12 Strict pull ups (or Ring Rows)

 

Mobility: touch your toes 2 minutes, seal stretch 2 mins, pancake splits 4 mins