Level 1
Part 1
5 Min AMRAP
3/3, 6/6, 9/9, etc
Deadlift (75/55#)
HSPU (pads)
rest 4 minutes
Part 2
For Time:
40 Wall Ball (14/10#) In as few sets as possible
Level 2
Part 1
5 Min AMRAP
3/3, 6/6, 9/9, etc
Deadlift (115/75#)
HSPU (pads)
rest 4 minutes
Part 2
For Time:
40 Wall Ball (14/10#) In as few sets as possible
Level 3
Part 1
5 Min AMRAP
3/3, 6/6, 9/9, etc
Deadlift (155/115#)
HSPU (pads)
rest 4 minutes
Part 2
For Time:
60 Wall Ball (20/14#) In as few sets as possible
Level 4
Part 1
5 Min AMRAP
3/3, 6/6, 9/9, etc
Deadlift (225/155#)
HSPU
rest 4 minutes
Part 2
For Time:
80 Wall Ball (20/14#) In as few sets as possible-
Daily Strength
Half Kneeling One Arm Strict Press
4 sets of 10 reps in each arm
Alternating Supersets of:
10 T- Push Ups (Rotation Only)
10 Prone PVC pipe behind the neck press
