Skill:
Wall Walks, 5 X 3

As Many Reps As Possible in 10 mins of:

15 Jump Squats, 45/35
12 AbMat Sit ups
9 Chest-to-Bar Pull-Ups

For Load

5 Rounds
Power Snatch + 2 Overhead Squats

Reactive Box Jumps
3-3-3-3-3-3

Complete for time

Teams of 2; 3 rounds:

40 Wall Balls, 20/14
40 Sumo-Deadlift High Pulls, 75/55
40 Box Jumps Overs, 24/20
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

Partners may divide reps however they choose.

Back Squat
5-5-5-5-5 @ 80% (across)

Climbing Ladder for 7 Minutes:
3 Clean and Jerks, 135/95
3 Toes to Bar
6 Cleans and Jerks, 135/95
6 Toes to Bar
9 Clean and Jerks, 135/95
9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

In Teams of 2:

AMRAP 5/4/3/2/1

10 Deadlifts, 225/145
10 Hand-release push ups
10 Box Jumps, 24/20

Each Partner completes 5 AMRAP’s individually – 5/4/3/2/1. While one is working, the other is resting.

“Deck of Cards”

Number represents repetitions (Face cards = 10, Aces run 200m)
Suit represents the movement

Hearts = Push up
Diamonds = Sit-ups
Spades = Kettlebell Swings
Clubs = Goblet Squats

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Squat Therapy
Spend 20 mins working on proper squat mechanics.

For Load
Thruster, 3-3-3-3-3

Complete as many rounds as possible in 20 minutes:

200 Double Unders
100 Air Squats
80 Burpees
60 Wall Balls
40 Toes to bar
20 Strict Handstand Push-ups
10 Muscle-Ups