Level 1

Complete 2 rounds for time.

200m Row

50 Elevated Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Elevated Push ups

100m Row

-Rest 60 Seconds-

Level 2

Complete 2 rounds for time.

200m Row

25 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Elevated Push ups

100m Row

-Rest 60 Seconds-

Level 3

Complete 2 rounds for time.

200m Row

30 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

15 Dips

100m Row

-Rest 60 Seconds-

 

Level 4

Complete 2 rounds for time.

200m Row

50 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Dips

100m Row

-Rest 60 Seconds-

Motivation

Strength

Power Clean go for heavy 2 RM

Mobility: Mobility ball in pecs and shoulders