Level 1

AMRAP3:

500/400m Row

Max jumprope

-Rest 1 minute-

Repeat for 5 Total Rounds

Level 2

AMRAP3:

500/400m Row

Max DU’s

-Rest 1 minute-

Repeat for 5 Total Rounds

Level 3

AMRAP3:

500/400m Row

Max DU’s

-Rest 1 minute-

Repeat for 5 Total Rounds

Level 4 Rx

AMRAP3:

500/400m Row

Max DU’s

-Rest 1 minute-

Repeat for 5 Total Rounds

*During Rest, 1-2 Muscle Ups

Motivation

 

Strength

Strict C2B Pull up x 4 sets

 

EMOM for 10 minutes

3 Full Snatch w/ empty bar

Mobility: head to toes progression