Group Warm Up: Coaches Pick
WOD: AMRAP in 20 mins
RXD Option
2 BMU’s / Jumping BMU’s
4 HSPU / HS2HS
8 KBS (32/24)
SCALED+ Option
2 Strict Pull Ups
4 Shoulder Press / Push Press
8 KBS (28/20)
SCALED Option
4 Kipping / Jumping Pull Ups
6 Deficit HR Press Ups
8 KBS (24/16)
Group Finisher: AMRAP in 6 mins
Max Burpees in pairs
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS