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Michelle has to do 42 burpees

ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility

400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb

400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb

400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb

400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb

all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb

jog 400m, (speed walk 200m) - bear crawl to rig, 5 knee raises, alt lunge twists to rowers, 5 five second sump air squat - repeat

10min - EMOM 2DeadLift + 3burpee bar jump over (DL increase weight each min)

5 rds: 3 squat clean (or 3 power clean + FSQ),10 calorie ROW,10 K2E after you complete 5rds THEN - 100 DUs (185/135, 155/115, 135/85, 115/65)

sally needs love - lets bring her up.... and down!

row at 2drag and 30-35 SM for 5min - 5 hanging stretch to inch worm and elbow in push up, pvc mobility

10 min emom C&J - increasing weight each min

3rds of 5min amrap - 3 strict HSPU, 3 kb snatch each arm (53/35, 44/26, 35/18), 200m sprint

10 leg raises (3 sec count), 10 arch ups (3 sec count), 10 bridges (3 sec count)

2min row - 5 rds 5 air squats , 1 hang to toes, walk out to down dog push up, 5 jump squats, pvc mobility

partner row challenge by watts - 10 rounds emom (athletes alt every min. 1min work 15 sec transition)

14 minute - partner sprints: 5 cal bike, 10 wb, 5 t2b, 10 push-ups

A1 works while a2 rests - switch!

banded stretches & foam roll