AQAP complete:
100 Wall Balls (20/14)
Every break complete 40 DUs / 80 Singles.
Start with jump rope.
Partner AMRAP x 20 mins:
20 Push Ups
20 Renegade Rows (35/20)
20 DB Hang Cleans (35/20)
20 DB Push Press (35/20)
200m Run
EMOM x 5 mins:
10 Sit Ups
5 V-Ups
10 Flutter Kicks
5 V-Ups
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
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Divide reps as desired where one partner works while the other rests