Level 1
Strength
Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg
Minute 3 – Push-Ups x 12 reps
WOD
3 rounds for max reps of:
60 seconds of Push Press(30kg/25kg)
60 seconds of Double Unders
60 seconds of Rest
Level 2
Strength
Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg
Minute 3 – Dips x 8 reps
WOD
3 rounds for max reps of:
60 seconds of Push Press(40kg/30kg)
60 seconds of Double Unders
60 seconds of Rest