23.02.2017

Warm-up:
20-20-20-20

4 Rounds (2Partner)
ROW 10 Cal.
Air Squat Hold

Applied Strength:
EMOM 10
5 Sit-ups
1 Power Clean (pick load)

GPP
AMRAP 8 min
30 Down ups
then AMRAP of
8 Box Jumps
8 Ring Push-ups/Push-ups
8 Toes-to-Bar/Hanging Knee Raises

5×3 Back Squat

EMOM 5
5 Wall Balls
3 Pull-ups / Ring-Rows

Cross Conditioning:

AMREPS 1 min.
Single Unders

AMREPS 1 min.
Double Unders

ROW 2x 250 m @95% rest 1min.