Level 1

12 minute AMRAP of:

150 Wall ball

150 Jump Rope

30 Ring Rows

Level 2

12.4

12 minute AMRAP of:

150 Wall balls 14/10

90 Double-unders

30 Muscle-ups

Level 3

12.4

12 minute AMRAP of:

150 Wall balls (20lbs to 10 foot target / 14lbs to 9 foot target)

90 Double-unders

30 Muscle-ups

Level 4 Rx

12.4

12 minute AMRAP of:

150 Wall balls (20lbs to 10 foot target / 14lbs to 9 foot target)

90 Double-unders

30 Muscle-ups

Motivation

 

Strength

E3MOM

Row 250m