Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

10 min EMOM

15 wall balls

150 m run

Workout: Tabata

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. 

We will do the movements sequentially this time going for max reps on the 20 sec. (20 sec. of ring rows, rest 10 sec then move on to sit ups for 20 sec. rest 10 then barbell seated press...etc. 1 min rest after each round for 8 rounds.

Your score is TOTAL reps.

Ring Rows
sit-ups, palms on the ground.
seated barbell press, 45/35
jumping squats

1 min rest

Eight rounds

Endurance:

Same workout

Lift and Skill:

Make up a lift and skill you missed this week, or work two goats for 20 min.