Level 1

Complete 4 rounds for time:

100 Jump Rope

25 Single Arm DB Power Snatch 40/30

25 Ball Slams

25 Evil Wheels

Level 2

Complete 4 rounds for time:

100 Jump Rope

25 Single Arm DB Power Snatch 25/20

25 Ball Slams

25 Evil Wheels

Level 3

Complete 4 rounds for time:

25 Double Unders

25 Single Arm DB Power Snatch 35/25

25 Ball Slams

25 Evil Wheels

Level 4

Complete 4 rounds for time:

25 Double Unders

25 Single Arm DB Power Snatch 40/30

25 Ball Slams

25 Evil Wheels

Motivation

Jen Shramo was kind enough to donate the brand new Ab Rollers, please don’t hold it against her.

Strength

Front Squat 3 x 5, add at least 5/2.5 pounds

Mobility: 3rd world squat, 5 minutes. Cat/cow, 30 reps