A. Back squat: choose the same weight (moderate-challenging) to use for all sets
Every 2 minutes x4 sets
4 back squats to parallel + 4 back squats to full depth
B. For time:
Complete 8 rounds of:
8 wall balls (20/14 to 10’/9’)
4 alternating DB snatches (50/35)
2/1 ring muscle ups
1 minute rest between rounds
Three rounds for max reps. Only one person works at a time. Partition reps any way.
2:00 wall balls (20/14)10’/9’
Rest 1:00
2:00 Burpees
Rest 1:00
2:00 sit-ups
Rest 1:00
2:00 assault bike
Rest 1:00
A. Group warmup
B. Deadlift
Take 15 minutes to build to a challenging triple
C. 7:00 AMRAP
3 devils presses (50/35) (two dumbbells)
3 box jumps (24/20)
6 devils presses
6 box jumps
9 devils presses
9 box jumps
*Run 50 meters after each round
And so on, increasing by three reps every time.
Cash out/ cool down stretch
D. Tabata
Cobra press ups
Lower trunk rotations