5 Minute AMRAP

10 Superman Rocks

10 KB Swings

 

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10 x 3 Backsquat @ 84% of 1 rep max

 

WOD

3 Rounds 

30 seconds per station - 30 sec rest

Ring Rows

Slam balls

Wheelies

 

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Mindfrug Friday

40 minute time cap

8 Rounds

400 meter run

50 double unders

10 Hang power Cleans

10 Shoulder to Overhead

 

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Partner Thursday
 
40 - 30 - 20 - 10 
Calorie row
Weighted Push ups (45/25)
Weighted Situps
 
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10 x 3 86% of your 1 rep max Front squats

5 Minute EMOM

5 Pull Ups

5 Toes to Bar

 

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3 Rounds

5 shoulder to overhead 75% of 1 rep max push jerk

5 Handstand Push ups

150 meter run ( gate and back)

 

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