Warmup
Run to Sessions 2x
Hip Mobility

6 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

L4 – 6x
L3 – 5x
L2 – 4x
L0/1 – 3x, sub ring rows if necessary

Conditioning
(30 minute limit)

“NXIVM”

5 Rounds AFAP

Levels 3/4

200 Yd Run
5 Thrusters
10 Handstand Push-ups
15 Toes to Bar
30 Double Unders

L4 – 115/85 thrusters, Rx hspu
L3 – 95/65 thrusters, use abmat for hspu

Level 2

125 Single Unders
20 Push-ups
15 Knees to Elbows
5/5 One Hand Kettlebell Thrusters
200 Yd Run

Levels 0/1

100 Single Unders
10 Push-ups
15 Hanging Knee Tucks
10 Goblet Squats
200 Yd Run

Then, L3/4 only:
1RM Squat Clean (must be completed before the time cap)
***The bar must be received in a below parallel squat for the rep to count.***