Let’s get together
Warm Up/Mobility
Warm-up
200 m of choice
25′
Inchworms
Quad Stretch
Over/Under Fence
Spiderman w/ Twist
25′
Inchworms
Quad Stretch
Over/Under Fence
Spiderman w/ Twist
Into…
3 Rounds
5 BB snatch grip Deadlifts
5 BB Hang Snatch High pulls
5 BB Hang Muscle Snatch
100 m of choice (200 on bike)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 Relay Style *
AMRAP 20
2 Power Cleans (155/105)/(rx+ 185/125)
4 Alt Lunges(rx+Alt Pistols)
6 Handstand Push Ups (rx+Strict HSPU)
-Beginning of every round Both partners perform 6 Situps
Finisher
Metcon
5 Sets
20 Flutter Kicks
10 Superman
20 Russian Twists
10 Hollow Rocks
20 Flutter Kicks
10 Superman
20 Russian Twists
10 Hollow Rocks
Conditioning
Metcon (Distance)
Meters