Warmup
30″ Inchworms
30″ Banded Goodmorning
30″ Banded Squats
30″ Spiderman L
30″ Spiderman R
Strength Skill
Overhead Squat
Every 1’30 x 10
4 Reps with 3 second hold in bottom position
Build in weight
PartnerWOD
AMRAP 16′
First 6 rounds total in Relay:
8/10 Cal Bike Erg
8M Front Rack Walking lunges (40/30)
8 Bar Facing Burpees
8 Wallballs (6/9)
8M Front Rack Walking Lunges (40/30)
In Remaining time: Max Calories Bike Erg
4′ Rest
AMRAP 16′
First 6 rounds total in Relay:
8 Medicine Ball Squat Clean (6/9)
8 Push Presses (40/30)
8x 8M Shuttle Run
8 Thrusters (40/30)
8/10 Calories Bike Erg
In Remaining time: Max Synchro Burpees