Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

2 rounds of Cindy

Workout Warmup:

9 min alternating EMOM

10 American KB Swings

150 m row

150 m run

Workout and Endurance:

AMRAP 5:

400 Meter Run

2 Round of Cindy (5 pull ups+10 push ups+15 air squats)

Max Wall Balls

Rest 3 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Ball Slams

Rest 3 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max KB Swings 24/16kg

If you don't have one minute after two rounds of Cindy to do the additional work cut the rounds to one.

Your score is total reps of WB’s, Slam balls, and Sit ups.

Lift and Skill:

Make up a lift and skill you missed this week