warm up: 2 rounds
200m run + 5 yoga push ups + 5 L/R Lateral box step ups + 5 pull ups + 2 wall walks
Conditioning- 3 x 3min Amraps
2:00 min rest in-between
intent- high intensity pushing as hard as you can for three mins. choose a light barbell weight that will allow you to move through amrap fast w/maximum effort.
workout 1: 30 Dus + HS walk 40ft
modifications- 60 single unders + 4 wall walks
Workout 2: 10 burpee box jumps + 100m run
Workout 3: 10 pull ups + 15 OH squat, pick load.
modifications- ring rows or oh barbell lunge.
Strength: EMOM 10 – Alternating
5 back squat + 5 weighted pull ups