Fitness

1) 5 Rounds for Max Calories of:

  • 30s Row
  • 30s Rest

Partner up if needed

2) Complete 10 Rounds AFAP of:*

  • 5 Thrusters (115/75)
  • 5 Wall Balls (20/14)
  • *At the start of workout and EMOM stop and perform 4 c2b Pull-Ups

Competitors

1) Complete AFAP: 75 Reps Back Squat (225/165)

2) Complete AFAP:

  • 100 Double Unders
  • 30 OH KB Swings (70/53)
  • 20 HSPU
  • 500m Row
  • 20 HSPU
  • 30 OH KB Swings (70/53)
  • 100 Double Unders

3) Glute Ham Raises: 5 x 10

Fundamentals

1) Teach Wall Balls & Toes 2 Bar Progressions
2) 2 Rounds NFT of:

  • Wall Balls x 10
  • Toes 2 Bar x 10

3) Complete 5 Rounds AFAP of:

  • 300m Row
  • 20 Wall Balls
  • 10 Toes 2 Bar
  • 5 Burpees
  • 2:00m Rest Between Rounds

Traveler’s

6 Rounds:

  • 1 Half Gasser
  • 5 HSPU