Fitness
3 sets
Plank hold + 6 sand bag drags
5 DB snatch each arm
45 seconds of skipping practice
10 minute AMRAP
10 DB snatch (alternating)
12 Step ups
25 Single unders
Performance
3 sets
Plank hold + 6 sand bag drags
5 KB snatch each arm
45 seconds of DU practice
10 minute AMRAP
10 KB snatch 16/12 (5R-5L)
12 box jumps (step down) 24/20
15 V sit ups
Sport
Teams of 3:
15 minute AMRAP
250 m row
3 tire flips
5 power cleans 155#/105#
15 wall balls 20/14
conga line style, each person starts on the rowing machine
