Skill
Double under

Conditioning
For time of :
1000m Rowing
200 DU/HKSU (BG : SU)
50 Burpees (BG : Squat thrusts)

Team of 3

* All team members start each movement at same time. And when it’s all done, move on to the next.
* Practice DU : 1SU + 1DU = 130 DU, 2SU + 1DU = 100 DU, 3SU + 1DU = 60 DU
* Time cap 15 min

Conditioning

22min amrap

5 DB Devil’s press

7 Plate G2OH

10 Burpee to Plate

*Teams of 2

*p1 work p2 rest

Strength

Partner Glute ham raise 10reps x 4sets

Conditioning

50-10 x 5R

Russian KBS

KB Goblet Squat

KB OH Push jack

Core Strength

Weighted Plank 1min x 4sets

Conditioning

16min AMRAP

16 Toe Touch (L+R=1)

16 Rock Climber (L+R=1)

16 Plate Sit up & twist (L+R=1)

16 Plate Side tuck jump over (L+R=1)

Partner Conditioning

22min amrap

60cal Row

240 DB High Knee Punch (L+R=1)

60 WBS

180 Mountain Climber (L+R=1)

60 Pull up

120 Squat Thrust

*Teams of 3

Strength
2 arm DB 1 Leg DL + Reverse Twist Lunge 10reps(each) x 4sets

Conditioning
14min amrap
7 Two arm DB Squat jump (¼ squat)
7 Push up
7 V-up

Tabata Day

1min rest between station

-jumping lunge

-Ring mountain climber

-Half squat thrust

-KB alternative swing

30-20, 40-20, 50-20, 60-20

DB push press

rock climber

plate push jack

hanging knee up

KB SDHP

4round 45-15

KB figure eight

judo push up

Band sprint

jumping pull up

MB knee up

Arch