A) Pick a level based on capacity/ability.

4 rounds for time with a 30 minute cut-off:

 

Level 3

– 400/325m row

– 8 tall box jumps (30/24”) – step down

– 10 CTB pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders (80 single unders)

– 10 toes to bar

– Rest 60 seconds

 

Level 2

– 400/325m row

– 8 box jumps (30/24”) – step down

– 10 pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders

– 10 toes to bar/knee to chest

– Rest 60 seconds

 

Level 1

– 300/250m row

– 8 tall box jumps (20/16”) – step down

– 10 scaled pull-ups

– Rest 60 seconds

– 300m run

– 40 single unders

– 10 hanging knee raises

– Rest 60 seconds

 

B) 3 sets for efficiency:

– 20 reverse snow angels (2.5/hand)

– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)