Level 1

5 Rounds

200m row

10 front squat

10 elevated push ups

 

Level 2

5 rounds

200m row

10 front squat 95/53

10 push ups

Level 3

5 rounds

200m row

10 front squat 115/93

10 HSPU 1 pad

 

Level 4

5 rounds

200m row

10 front squat 155/123

10 HSPU

Strength

x3 max effort pull-ups with +20% bw/ pull up work

Get more Awesome: 

2 mins 3rd world squat/ 2mins in butterfly stretch