Warm up
Coaches choice
Hopper chipper
( class picks movements for the reps)
100
90
80
70
60
50
40
30
20
10
Movements
Russian KB swings
Goblet squats
Burpees
Hallow rocks
Lunge hops
Box jumps
Ring rows
Crab toe touch
Alt DB snatch
Push ups
For time
7 Rounds
5 thrusters 135/95
7 T2B
9 Burpees
12 cal Row
Partner warm up
Junk yard dog and over unders
2 rds 1min on / 30 switch 1min rest btwn rds
Battle Ropes
Slam ball
Wt box step overs
Row
KB swings
Dubz
Sit ups
Wall balls
Bike
10m bear crawl
Core
3 x max plank hold
Teams of 2
3min amrap
Max cal bike
Then
For time:
2 Rounds
50 KBS 24/16
50 Box jumps 24/20
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