Level 1

EMOM 20
 
1- 7 Cal Row
 
2- 7 Burpee
 
3- 7 Cal Bike
 
4- 7 Burpee
Level 2

EMOM 20
 
1- 10/8 Cal Row
 
2- 8 Burpee
 
3- 10/8 Cal Bike
 
4- 8 Burpee
Level 3

EMOM 20
 
1- 10/8 Cal Row
 
2- 10 Burpee
 
3- 10/8 Cal Bike
 
4- 10 Burpee
Level 4 Rx

EMOM 20
 
1- 15/12 Cal Row
 
2- 10 Burpee
 
3- 12/10 Cal Bike
 
4- 10 Burpee
Motivation

 

Strength

Strict C2B Pull up 4 sets
 
EMOM for 10 minutes;  3 Full Snatch

Mobility: banded hamstring extension.