A. Skill
2 rounds 2 minute AMRAP Wallballs 20/14 – Rest 1 minute –
2 minute AMRAP Thrusters 45/35 – Rest 1 minute –
*Record each round
B. Conditioning
For time: 1000m row 20 Med ball sit ups 20/14 500m row 20 Med ball sit ups 250m row 20 Med ball sit ups 100m row 20 Med ball sit ups
*Coaches challenge GHD sit ups
C. Strength Accessory
1. Bench Press 3×8 2. 5 rounds 10 Single Arm DB Upright Row 10 Single Arm DB Shoulder Press
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#