METCON

Workout

Buy in: 100 Wall Balls into AMRAP in remaining time
12 GTOH (Plate, DBs)
40 DU / 80 SU
8 Pull Ups

Time Cap 26 mins

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins X 3:
Split Squats x 12 (per leg)
Good Mornings x 8

Then

Every 3:30 mins X 3:
Pendlay Row X 12
V-Ups x 8

For Time:
21-15-9
Thrusters
Burpee Over Barbell

 

PAIRS BOOTCAMP

Workout

AMRAP 35
P1: 10x Inchworms
10x DB Thrusters
10x Bench Jumps
P2: Single Unders / Double Unders

0 and every 4 mins complete:
4 Broad Jumps