warm-up:

3rounds

  • inch worms
  • high knees
  • frankenstein
  • plyo squat jumps

*ea ½ lap and jog back

11min emom*

  • 5 db sa oh sit-ups (ea)
  • 6 db sa oh sit-ups (ea)
  • 7 db sa oh sit-ups (ea)
  • 8 db sa oh sit-ups (ea)

  • 15 db sa oh sit-ups (ea)

*at failure continue at last number completed

24min amrap

  • 5 db sa clean r
  • 5 db sa snatch r
  • 10 db sa push press r
  • 5 db sa clean l
  • 5 db sa snatch l
  • 10 sb sa push press l
  • 500m row
  • 10 sb air wall balls
  • 10 slam balls
  • 5 sb fr squats

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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