Level 1
Test
3000m Row  (For Time)
+
Tabata
6 Rounds of 20 seconds of work, followed by 10 seconds of rest.  Your score is the lowest number of reps for any 20 seconds of work.  Perform the following movements;
Squats
Push Ups
Sit Ups
Pull Ups
Post row time and lowest rep count for each movement.
Level II
3000m Row
+
Tabata
Squats
Push Ups
Sit Ups
Pull Ups
8 Rounds of 20 seconds of work, followed by 10 seconds of rest.
Post row time and lowest rep count for each movement.
Level 2X
Snatch 1,1,1,1,1
Bulgarian Split Squats  3 X 12 each leg.
10 GHD Hip Raises X 4
Post loads and if Rx’d or not.