SKILL
L-SIT HOLD
REVIEW VARIATIONS (RING SUPPORT HOLD, PARALLETTES, BOX, DB, FLOOR)
5 SETS OF :20-30
EVERY 3:00 X 5 SETS OF
40 DOUBLE UNDERS
20 PUSH UPS
10 ALT DB SNATCH*
*BUILD IN WEIGHT
WORKOUT
INTERVALS WITH A PARTNER
AMRAP 5 X 4 SETS
400M RUN TOGETHER
25 FRONT SQUATS #135/95*
MAX BURPEE PULL UPS IN REMAINING TIME*
REST 2:00
STRENGTH
PUSH JERK
5X3, BUILD TO 7-8 RPE
WORKOUT
90 DOUBLE UNDERS
30 SNATCHES #75/55
90 DOUBLE UNDERS
30 TOES TO BAR
90 DOUBLE UNDERS
CONDITIONING
3 ROUNDS FOR TOTAL REPS/CALS
2:00 AMRAP, ROW FOR CALS
1:00 REST
2:00 AMRAP, WALLBALLS #20/14 TO 10/9'
1:00 REST
2:00 AMRAP, ASSAULT BIKE FOR CALS
1:00 REST
2:00 AMRAP, SKI ERG FOR CALS
STRENGTH
3 SETS OF
10 ROMANIAN DEADLIFT
1:00 CHINESE PLANK
WORKOUT
EVERY 3:00 X 7 SETS
12/9 CAL ASSAULT BIKE
12 SIT-UPS
100FT DB/KB FRONT RACK CARRY
#50X2/35X2