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

“Unter Falscher Flagge”
(30 minute limit)

Levels 2-4

15 Cleans
30 Toes to Bar
30 Box Jumps
15 Muscle-ups (ring or bar) — substitute 1 pull-up + 2 push-ups for each rep (1+2 x 15 not 15+30)
30 DB or KB Push Presses
30 Double Unders/300 Single Unders
15 Thrusters
30 Pull-ups
30 Burpees
5 x Overhead Walking Lunge (down the turf–100 yd total)

L4 – 185/145# Cleans, 30/24″ box jump, 2×50/35# DBs or 2×24/18k KBs Push Presses, 135/95# Thrusters, 45/25# Plate OHL
L3 – 155/105# Cleans, 24/20″ box jump, 2×20/14k KBs Push Presses, 115/75# Thrusters, 45/25# Plate OHL
L2 – 115/85# Cleans, hang knee tucks, 24/20″ box jump, no Rx DKB Push Presses, 95/65# Thrusters, 45/25# Plate OHL

**no weight substitutions for the barbell lifts, please–if you can’t handle at least the L2 loads, then you should follow the L1 substitutions below for those exercises**

Levels 0/1

15 Double Kettlebell Clean and Squat
15 Hang Knee Tucks
15 Box Jumps
15 Ring Rows
15 Push-ups
15 Double Kettlebell Push Presses
150 Single Unders
15 Double Kettlebell Thrusters
15 Push-ups
15 Ring Rows
30 Burpees
5 x Walking Lunge (down the turf–100 yd total)

L1 – as written
L0 – substitute single arm kettlebell movements if necessary: 10/10 instead of 15 reps; situps instead of HKT, broad jumps for BJ, 100 alternating lunges for Walking Lunge

**if you complete the workout in under 20 minutes, start over and work until the clock hits 20:00**