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)

Levels 2-4

10 Overhead squats
10 Box-jump overs
10 Thrusters
10 Power cleans
10 Toes to bar
10 Burpee muscle ups
10 Toes to bar
10 Power clean
10 Thrusters
10 Box jump-overs
10 Overhead squats

L4 – OHS/Thrusters – 135/95, Power Clean – 185/135
L3 – OHS/Thrusters – 115/75, Power Clean – 155/105, Burpee Pull-ups
L2 – OHS/Thrusters – 95/55, Power Clean – 115/65 (OR substitutions as below with KBs), Burpee Pull-ups

Levels 0/1

10 Goblet Squats
20 yd Broad Jumps
5/5 Single Arm Thrusters
5/5 Clean and Squats
10 Sit-ups
10 Burpees
10 Ring Rows
10 Burpees
10 Sit-ups
5/5 Clean and Squats
5/5 Single Arm Thrusters
20 yd Broad Jumps
10 Goblet Squats