Fitness
1) 15:00 EMOM rotating between all 3 movements of:
- Single or Partner Tire Flips or MB Chest Pass x 2
- Muscle-Ups x 2
- Wall Walks x 2
2) Complete 10 Rounds AFAP of:
- 10 OH KB Swings (70/55)
- 100m Farmer Carry w/ Single KB (70/55)
- 10 Burpees
- 100m Farmer Carry w/ Single KB (70/55)
3) 100 Double Unders AFAP
Competitors
Make Up a Missed Comp Wod
Or
Complete AFAP:
- 1000m Row
- 50 Toes 2 Bar
- 100 Double Unders
Fundamentals
1) Complete 5 Rounds for Max Reps of:
- 20s Max Burpees
- 40s Rest
- 20s Max Russian KB Swings (53/35)
- 40s Rest
- 20s Push-Ups
- 40s Rest
2) 50 Hollow Rockers
Travelers
- 50 Double Squat Burpees
- 50 Prison PushUps
Athletes
See board in gym