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ON OWN :
4 min - Row / RideGROUP:
Partner Line up / relay -down and back!
inch worm, broad jumps, banded monster walk
while partner a goes partner b must do airsquats

15 Minute amrap
each partner completes all 15ea and can keep moving15 box jumps
15 push ups
15 cal bike
15 ball slams

bday girl 15
3rds
5 burpees
10 bridges
10 hollow rock

ON OWN (anytime you get in
Bike or Row for 4 min

Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,

15 min of work:
5 X 3 Hang Pull + Hang Snatch (slight increase of weight each set)
3 X 1 Sq Snatch

2,000 meter row for time

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

100 Sit ups for TIME

3 RDS
1 min bike or row
10 air squats
then
rd1 - down front lunges - back high kicks
rd2 - down side lunges - back broad jumps
rd 3 - down inch worm - back butt kicks

15 min of work
skill work from floor
PC focusing on form while slowly increasing weight

12 min amrap
5 C&J 115/ 75, 95/65, 85/55, 75/55
10 DL
5 BBJO
10 KB swing 53/35, 44/26, 26/18

3rds
25 DU
10 Pushups
25 sit ups

ON OWN:
4min on bike or rower

GROUP: [down and back] Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms

2 rounds:
Partner A:
- 15 WB shots 20/14, 14/10
- 15 Ball slam Sit-Ups 40/20, 30/10
Partner B:
- Max Burpees
* SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*

2 Minute Transition

2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*

3 Rounds:
Partner A:
- Row / Bike 15cal/10cal
Partner B:
- Overhead walking lunges 45lb/25/bs