A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 16 minutes)
2 single arm Dbell hang snatches 55/75lbs
2 wall balls
4
4
6
6
(Continue to +2 on both movements until 16 minutes)
(*Switch off as much as needed)
C. “Partner”
(For time)
150 v-ups
(Switch every rep)
D. “Partner”
(For time)
5 minute collective synchronized wall sit
E. Static stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi