5 mins planks EMOM 8 1 Squat Clean 155/105 2 Hitch Rep Front Squats 1 Push Press 1 Power Jerk 1 Split Jerk For time: 500m Run 25 Pull Ups 50 Push Ups 75 Air squats 500m Run 25 Pull Ups 50 Push Ups 75 Air Squats 500m Run Break Up work as needed. Break up each round differently. Wear vest for RX.Read more

Coaches choice warm up. AMRAP 30 @70% Effort With a partner; On ODD rounds Partner 1 Rows 250m Partner 2 AMRAP 5 Snatch 75/45, 15 Slamball Then switch On EVEN rounds Partner 1 Row 250m Partner 2 AMRAP 15 KBS, 10 Abmat Situps Then switchRead more

10 Skin the cats 8 rounds for reps! On a 3 minute clock; 50 Double Unders 15 T2B ME Bear Complex 135/95 Rest 2 minutes between rounds.Read more

Tabata Slammball Tabata Box Jump For reps: 2 rounds of 2 mins ME seated strict press 45/35 Rest 1 min 2 min ME seated strict press 45/35 2 min ME victory march 50/35 Rest 2 mins 2 min ME seated strict press 2 min ME victory march 2 min ME OHS 45/35 Rest 3 minsRead more

100 Partner Wallball Sit Ups Every 5 minutes for 4 rounds….. Run 500m EMOM 20 10 Wallball on ODD 15 Burpees on EvenRead more