3 Rds NFT:

• 30 Ft Lid Plank Walks
• 30 Ft Standing Broad Jump

Strength:

Skill:

A) Level 1:

• 10 Push ups
• 10 Sit ups
• 10 Air squats

*complete 3 rounds in under 4 minutes to move up (if not repeat)

B) Level 2:

• 10 Burpees
• 10 Lunges

*complete 4 rounds in under 4 minutes to move up (if not start back at level 1)

C) Level 3:

• 20 KB swings 55/35
• 20 Wallball

*complete 2 rounds in 4 minutes to move up (if not start back at level 2)

D) Level 4:

• 10 Pull ups
• 10 Toes to bar

*complete 3 rounds in 4 minutes to move up (if not start back at level 3)

E) Level 5:

• 2 Rope climbs
• 10 GHD sit ups

*complete 2 rounds in 4 minutes to move up (if not go back to level 4)

F) Level 6:

• 5 Muscle ups
• 10 Pistols

*complete 2 rounds in 4 minutes to move up (if not go back to level 5)

G) Level 7:

• 5 Squat snatch @ 135/95
• 200m run

*complete 2 rounds in 4 minutes to move up (if not go back to level 6)

H) Level 8:

• 5 Squat clean and jerk @ 185/115
• 5 HSPU

*complete 2 rounds in 4 minutes to beat the game!(If not go back to level 7)

**if you finish before the 4 minutes you rest and move up a level at the beep

• Mobility