WARM UP
EMOTM 10:00:
-
10 burpees
-
:60 run in place
SKILL
Front squat
5 x 3
WORKOUT OF THE DAY
For time with partner:
150 wall balls (shared)
50 synchro burpees
150 kettlebell swings (shared)
50 synchro shoulder to overhead
800 meter run together
RX: (20/14) (24kg/16kg) (135/95)
55+: (20/14) (16kg/12kg) (95/65)
*All synchronized movements are synched at the top of each rep. 25:00 time cap.
ANYWHEREX
SKILL
Deadlift
5 x 5
WORKOUT
10 rounds for time:
200 meter run
1 to 10 Devils press
*Complete 200 meter run + 1 devils press on rd 1. Complete 200 meter run + 2 devils press on round 2. Continue in this fashion until completing 200 meter run + 10 devils press. Score total time. 30:00 time cap.