| RX | Level 1 | Level 2 |
| Overhead Squat 5 Sets of 2 *3-Second pause at the bottom Conditioning 2 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats |
Overhead Squat 5 Sets of 2 *3-Second pause at the bottom Conditioning 2 Rounds: 20 Pull-Ups\Ring Rows 30 Pushups 40 Sit-Ups 50 Air Squats |
Overhead Squat 5 Sets of 2 *3-Second pause at the bottom Conditioning 2 Rounds: 10 Ring Rows 15 Pushups 20 Sit-Ups 30 Air Squats |
| Accessory Work | ||
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3 rounds: Farmers carry-200m |
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