Warmup
Dynamic Athletic Movement
Hip Mobility

3x
5 Pull-ups
10 Push-ups
15 Air Squats

L0/1 – substitute 10 Ring Rows for pull-ups if necessary

Strength

Levels 3/4
(21 Minutes total)

Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:

6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2

Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.

Levels 0/1

6-8 Sets

8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute

Conditioning

“Dope on Plastic”

Levels 2-4

5 Rounds AFAP

Right Hand
8 Kettlebell Snatches
8 Rack Lunges
Left Hand
8 Kettlebell Snatches
8 Rack Lunges
8 Pull-ups

L4 – 24/18, C2B
L3 – 22/16, at least 1 C2B per set
L2 – no Rx, use bands if necessary

Levels 0/1

5 Rounds AFAP

Right Hand
5 Kettlebell Snatches
5 Rack Lunges
Left Hand
5 Kettlebell Snatches
5 Rack Lunges
10 Ring Rows

L0/1 – if your snatch technique isn’t great, substitute clean and push press