Level 1

20Min AMRAP

400m run

Ring Rows, feet on blue line. (max reps)

Level 2

Nicole

20Min AMRAP

400m run

pull ups (max reps)

Level 3

Nicole

20Min AMRAP

400m run

pull ups (max reps)

90/50 reps*

Level 4 Rx

Nicole

20Min AMRAP

400m run

pull ups (max reps)

120/90 Reps*

Motivation

Strength

Back Squat  2×5 @78% 1 X Amrap @78%

Bench, Same thing.

Strategy

Get more Awesome:  4 minutes of handstand work.