WARMUP:
COACHES CHOICE
WORK CAPACITY:
EMOM FOR 14 MIN.
ODD MIN. = 5 X BURPEE PULLUPS
(Strict pullups as long as possible)
EVEN MIN. = 12 X OH KB SWINGS 70.5/50
REST 5 MIN
CONDITIONING:
AMRAP IN 7 MIN.
25 X DOUBLE UNDERS
15 X HR PUSHUPS
SPRINT 100 METERS
FINISH = 10 ROUNDS X 10 MOVEMENTS X 20 REPS
CORE WORK
YOU CALL IT!!!
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