Level 1

4 rounds

3min on/ 2min off

12 thrusters

300/250m Row

Max rep Knee Raises

Level 2

4 rounds

3min on/ 2min off

12 thrusters 65/42

300/250m Row

Max rep L-raises

Level 3

4 rounds

3min on/ 2min off

12 thrusters 75/53

300/250m Row

Max rep Toes to bar

Level 4 Rx

4 rounds

3min on/ 2min off

12 thrusters 95/65

300/250m Row

Max rep Toes to bar

Motivation

 

 

Strength

Back Squat 3 x 5 Deload, use week 1’s numbers (65%)

muscle up/pull up progressions (coaches choice)

Mobility: Couch stretch 4 min/side.