2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 25′ walking lunges
1 round of: 10 squats, 10 ring rows, 10 KB swings, run 400 meters, chicken wing, banded shoulder stretch
10 minutes to find 5 rep max weighted ring dips
If you are unable to do ring dips, work standard dips, ring stability or parallete holds
10 minute AMRAP of:
7 snatch balances (95/65)
14 KB swings (55/35)
21 double unders
Post rounds completed to comments.
30 partner trunk rotations with medicine ball
30 GHD sit-ups
30 partner trunk rotations with medicine ball opposite direction
No order, no time.