20min AMRAP

100 Plate GTO

75cal Row

50 burpee

25 wall walk

*Team of 3

3min on 1min off 5R

150 SU (75DU)

30 Squat thrust

Max KB goblet squat

Skill & Strength

KB Side Swing 20reps x 3sets

Conditioning

14min amrap

14 KB Side Swing

14 KB PP

14 KB Shouldering & Halo

Conditioning

25min AMRAP

1500m Row

100 DB renegade row (L+R=1)

100 Box jump

100 Plate G2O

1500M Row

*Teams of 3 – 4

Conditioning

40-20 x 2, 50-10 x 2

Push up Shoulder touch

Sit up Twist

1 Leg KB Deadlift

Bench Hip Bridge

Partner Conditioning

22min amrap

15 Jumping Pull up

10 Squat thrust

7 V-up

*p1 work, p2 rest

Conditioning

7min amrap

7 Band Tiger crawl & KB SDHP

70 Band high knees (L+R=1)

1min rest

7min amrap

5M Side Jump cone over

5M Side Agility 8 steps

1min rest

7min amrap

3 Wall climb

7 PP WBS

30-30 40-20 45-15 50-10

Floor jack

Double KB Deadlift

WBS

Deck squat tuck jump

DB box step up

AB Strength

Hanging leg raise 6reps x 5sets

Conditioning

TABATA

Side plank hip touch

Scisers kick

Sit up

Hanging leg raise

Bicycle crunch

40-20 5R

Jumping squat

Plank shoulder touch (AD wall supported)

KB side lunge

KB SDHP