Level 1
Strength
Horizontal Bar Rows
5 x 8 with a 21X3 tempo
WOD
2 rounds for max reps:
4mins Row(cals)
3mins Hand Release Push-Ups
2mins Farmers Carry KB Walking Lunge(24kg/16kg)
1min Burpee Pull-Ups
Rest 6mins
Level 2
Strength
Horizontal Bar Rows
5 x 8 with a 21X3 tempo
WOD
2 rounds for max reps:
4mins Row(cals),
3mins Hand Release Push-Ups
2mins Farmers Carry KB Walking Lunge(32kg/24kg)
1min Muscle-Ups, Rest 6mins