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Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
Level 3
20 Weighted Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Return to Snowy Island”

8 Minutes AMRAP

Levels 3/4
9 Thrusters (level 4 – 115/85, level 3 – 95/65)
15 Kettlebell Swings (32/24)
21 Double Unders

Level 2
9 Double Kettlebell Thrusters (2 x 20/14)
15 Swings (24/16)
21 Double Unders OR 65 Singles

Levels 0/1
5 Right Arm Thrusters
10 Swings
25 Single Unders
5 Left Arm Thrusters
10 Swings
25 Single Unders