Level 1
4 Rounds For Time
12 Thrusters 115/75#
8 Strict Pull-ups
Rest 5 Minutes
4 Rounds For Time
20 Wall Ball Shots 20/14#
20 Pull-ups
Level 2
4 Rounds For Time
12 Thrusters 135/85#
6 Muscle-Ups
Rest 5 Minutes
4 Rounds For Time
20 Wall Ball Shots 30/20#
20 Chest-2-Bar Pull-ups
Optional Work
10 Minutes EMOM
Min 1 – DB Z Press x 5
Min 2 – Supinated Grip Bent Over Rows x 7
(Use Challenging Load For Those Prescribed Reps)
Then
2 Tough Sets of:
Max Unbroken Reps
Wide Grip Strict Pull-up