0:00-0:10 Warm-up: 200m jog, Dynamic warm up and stretching decided and led by coach 

A. 4 Rounds for Time

20 KB Goblet Squats 

20 KB Swings

40 DU

20 Second Handstand Hold

*EMOM complete 2 burpees 

A. In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins, split reps as desired 

Clean & Jerk 50% 1RM


Wall Balls
B. 2 rounds each of:

Partner A: Max Double Unders

Partner B: 25 Burpees

When Partner B completes 25 Burpees partners swap places.

Score is total Double Unders.