20 Minute AMRAP

40 Meter Shuttle Run
20 Overhead Walking Lunges
15 Toes To Bar
10 Push Press

40-30-20-10

Wall Balls
Double Unders
KB Swings

15 Minutes To Practice Power Snatch

Then

4 Rounds

200 Meter Sandbag Run
4 Curtis P’s
6 Burpee Box Jump Overs
8 Ring Dips

15 Minutes of Skill Work

Then

15 Minute AMRAP

30 Second Bike Ride
3 Wall Climbs
6 Toes To Bar
12 Ball Slams

Strength 2-2-2-2-2
Squat Cleans

Then

3 Rounds

10 Squat Cleans
20 Plank Knees To Elbows
20 Russian Twist
10 Plyo Push Ups

4 Rounds

10 Burpee Wall Balls
15 Pull Ups
400 Meter Run

21-18-15-12-9-6-3

Deadlifts
Wall Ball Sit Ups
DB Snatch
Double Unders

REMINDER:
Last class tomorrow will be at 5pm and No Classes will be held on Saturday.

3 Rounds

200 Meter DB Farmers Carry
15 DB Rows
20 Wall Balls
30 Box Jumps
40 Walking Lunges

STRENGTH

15 Minutes To Establish 1RM
Overhead Squat

Then

12 Minute AMRAP

6 Sumo Deadlift High Pull
9 Burpees Over The Bar
12 Ring Dips

4 Rounds

400 Meter Run
10 Clean & Jerks
15 Pull Ups
20 Ball Slams