Shoulder press 1 rep max
7 rounds of:
	Level 3	Level 2	Level 1
Row for distance in 30 sec
Rest 30 seconds
SDHP for reps in 30 sec	40/28kg	32/24kg	24/20kg
Rest 30 seconds

7 Rounds of:
	Level 3	Level 2	Level 1
DB snatch for reps in 30 sec	20/15kg	15/10kg	10/6kg
Rest 30 seconds
Ring row for reps in 30 sec	40/28kg	32/24kg	24/20kg
Rest 30 seconds
Level 3 have the option of 15 rounds the row and SDHP