Level 1

20 min AMRAP

200m run

10 Deadlift

5 Ring rows

5 Elevated pushups

Level 2

20 min AMRAP

200m run

10 Deadlift 115/83

5 Pull ups

5 Push ups

Level 3

20min AMRAP

200m Run

10 Deadlift 155/123

5 CTB Pull ups

5 Ring Dips

Level 4

20min AMRAP

200m Run

10 Deadlift 185/153

5 Muscle ups (Bar or Rings your choice)

Motivation

YES I CAN!!!! This is the phrase we want you to tell yourself whenever you are trying something new, a heavy weight, a movement you are scared to do. The number one reason why things aren’t done in the gym the way we want them to is buy having the wrong outlook on it. Instead of approaching the bar and thinking “oh man this is heavy idk if I can do this” …you might just not do it/ fight hard enough for it. Now lets approach this heavy weights or box jumps or even pulls ups with you saying…YES I CAN!!! You just might surprise yourself!

Strength

2 mins max effort pull ups/ hard ring rows

Get more Awesome: 

3 way banded shoulder stretch