[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
Complete 6 rounds for time:
6 Thruster
9 Ring Rows
12 KB Swings
Rest 60 seconds
Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.
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[tab]Level 2
Complete 6 rounds for time:
6 Thruster 85/53
9 Ring Rows
12 KB Swings 35/28
Rest 60 seconds
Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.
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[tab]Level 3
Complete 6 rounds for time:
6 Thruster 115/75
9 Supine Ring Rows
12 KB Swings 44/35
Rest 60 seconds
Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.
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[tab]Level 4 Rx
Complete 6 rounds for time:
6 Thruster 155/95
9 Supine Ring Rows
12 KB Swings 70/53
Rest 60 seconds
Do each exercise unbroken. For each broken set, count a 10 burpee penalty to be completed after the workout.
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[tab]Motivation
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[tab]Strength
back squat 1+ @95% TM
EMOM 10 Back squats @40-50%TM for 5 minutes
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Mobility: handstand hold practice 4 minutes.
