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bike for 2 min or jog 200m
3x 5 sumo squat + 1 jump squat
10 alternating lunges
10 jumping jacks
10 hrpu

2 person team sprints

15 minute sprint AMRAP
5 c&j 135/95, 115/75, 95/65, 75/45
5 burpee bar jump over
5 calorie bike

5 min transition

15 minute sprint AMRAP
10 calorie row
10 dbl wall ball 20/14, 14/10, 10/8
10 hRpu

400m jog - bear crawl down - 10sec hollow scap hold, spider man walk back, 5 squat jumo - crab walk down - 5 m

4min each exercise
40/20 emom -

A.row
* 4 min transition *
B. deadlift [1-3 reps ]

sprint - w,c,g -
a1 - bike for calories -

200m jog, 3 rds: pvc pass thrus, 5 air squats, 5 squat jumps, banded monster walks frontwards and backwards.

at the top of each minute perform 1-3 cleans. increase load each set

4 rds
400m run,
24 squats,
12 burpee box jump over

Coaches Coach

row 600/500, 3rds 9 air squats, 6 squat jumps, 3 inch worms - prep barbell for group burgenger warm up

12 min emom snatch
start lite and increase to max lift

for time:
15 oh squat, 30 k2e, 15 oh squat
115/75, 95/65, 75/45, 65/35

coaches choice