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4 min bike or 4 min row or 400m jog - then, down and back, high kick, bear crawl, high kick, inch worm, pvc pass thrus, snatches,

snatch - burgenger skills, snatch balance, squat snatch balance then 7x1

For time
400 meter run, 15 OH squat, 9 hspu,
400 meter run, 12 OH squat, 12 hspu
400 meter run, 9 OH squat, 15 hspu

rx 95/65, sc 65/45
mrx 75/55, msc 55/35

100 sit ups any style

4 min bike or 4 min row or 400m jog - then, high kick, inch worm, pvc pass thru, muscle snatch then sally

Roxanne

Partner Chipper - in no specific order - each partner can split however they choose but, cannot pass each-other.
complete 2RDS: 61 cal bike, 61 cal row, 61 wb, 61 wb partner sit-ups, 61 box jump, 61 pull ups, 61 pushups, 61 weighted oh lunges, ,

61 DUs

10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order

clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2

15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65

3rds 50 situps 50 dips

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

2,000 meter row for time

rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups