20 minute AMRAP of:
200 meter run
10 box jumps
10 lunge w/ twist 20#/14#
10 thruster 20#/14#
10 Half moons 20#/14#
5, 5, 4, 4, 3, 3 back squat
12 minute AMRAP of:
12 air squats
12 hip thrusts
12 box jumps
200 meter sprint (weighted optional!)
Travel Workout
20 minute AMRAP of:
15 air squats
15 hip thrusts
15 tuck jumps
200 meter sprint
3, 3, 3, 3 Power Cleans
Jerk Practice
5 minute AMRAP of:
8 pull ups
8 power cleans 75#/55#
8 box jump overs 20"/16"
Travel Workout
10-1 ladder of
Burpees
Broad jumps
20 jumping jacks (each round)
6, 6, 6, 6 Strict Press
6, 6, 6, 6 Push Press
8 minute AMRAP of:
25 meter bear crawl
25 meter DB farmers walk
25 air squats
2 rounds of 10 face pulls
Travel Workout
6 rounds of:
200 meter sprint
max handstand hold (two attempts if it is under 30 seconds)
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