Level 1

3 rounds:

400m Run

12 Back Squat

6 L-raises

Level 2

3 rounds:

400m Run

12 Back Squat 95/65

6 L- raises

Level 3

3 rounds:

400m Run

12 Back Squat 135/95

6 Toes to bar

Level 4

3 rounds:

400m Run

12 Back Squat 185/135

6 Toes to bar

Tips & Tricks

go heavy on the squats today

Strength

Over Head Squat 2 RM; 90% 3 x 2

Push Press 4 RM; 90% 2 x 4

Get more Awesome:  3 x AMRAP DB bent over rows, as heavy as possible