Level 1

8 Rounds:

100m Row

10 Push ups (elevated)

5 Push press 

Level 2

8 Rounds:

100m Row

10 Push ups (elevated)

5 Push press 95/63

Level 3

8 Rounds:

100m Row

15 Push ups 

5 Push press 115/78

Level 4 Rx

8 Rounds:

100m Row

15 Push ups 

5 Push press 135/93

Motivation

 

Strength

Strict HSPU 1-3 E30 for 10 minutes

or 

HS hold :30/:30 for 10 minutes