Dan O.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

40 jumping jacks

30 air squats

20 V ups

10 push ups

5 strict pullups

Workout warmup:

10 min to work on two skills

Workout:

5 Minute AMRAP
12 KB thrusters, 6 each (16/12 kg) RX+(24/16)

12 Ball Slam:  (30/20)

100 m run

Rest 1:00
4 Rounds

5:15 Endurance:

5 Minute AMRAP
12 KB thrusters, 6 each (16/12 kg)

12 Ball Slam:  (30/20)

12 weighted lunges with slamball

100 m run

Rest 1 min
6 Rounds

O lift and Skill:

Make up a lift and skill you missed this week. If you didn't do bench on Monday, do that.