FOR TIME
50 Double Unders / 50 Sit-ups
400m run
21 KB Swings(88#)
12 Pull-ups
40 double unders / 40 sit-ups
5 rounds "cindy"
30 double unders/30 sit-ups
50 Wallballs
20 double unders / 20 sit-ups
20 Handstand push-ups
10 double unders / 10 sit-ups
10 Burpee muscle ups on rings
-Rest 15-20 minutes-
STRENGTH WORKLOAD
5 x 3 Backsquats
20 Rep Burnout set with 315#
-Rest as needed-
SKILL WORKLOAD
10 Minute EMOM: alternate each minute.
1. 3-5 Deficit HSPU
2. 3 Squat Cleans @185#
-Rest 5 Minutes-
BURNOUT - Alternating between partner
10-8-6-4-2 Strict press w/ 95#
Your only rest is while your partner is working
Then back up
1-3-5-7-9 reps
