Warmup
Dynamic Athletic Movement
Hip Mobility Series

3 x 10
Overhead Squat
Downdog Push-ups

L3/4 – once through with empty bar, then try to get heavier than last week 
L2 – start with pvc, then move to empty bar
L0/1 – practice with PVC

Lift
3 x 5 @ 80%
Squat

Level 0/1
5 x 8
Double Kettlebell Squat

Conditioning
1/2 “Cindy”
10 Minutes AMRAP*

All Levels
5 Pullups
10 Pushups
15 Squats

L4 – C2B Pullups
L3 – as Rx
L2 – jumping or band assist
L1 – ring rows and box pushups if necessary 

*Level 4 should get 10+ rounds and 3 should get 9+.  By “should” I mean: if you don’t hit that number then you aren’t really that level.