Aerobic
Station 01
'Aerobic'
AMRAP 10
25/18 cal Bike
20 Lunges w/ plate
15 Burpees to plate
Station 02
'Sport'
AMRAP 10
3 DB Cleans, 2 x 22.5/ 15
3 HSPU
Station 03
'Barbell'
Establish a max in 10:00
30 Double unders
1 Squat clean 40/ 30
+ 5 every lift.
*Rest 2:00 between stations
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7