All Levels:

 

A. In teams of two, 5 rounds:

10 Jumping lunges 

5 m Walking lunges

10 Jumping lunges

*** Both athletes perform 5 rounds alternating with each other. ***

 

B. In teams of two:

10 min EMOM:

20 m Double KB carry (AHAP)

*** Partners alternate with rounds. ***

 

C. 21-15-9

T2B

Box over jumps

Russian KB swings

 

Advanced Class:

 

A. Back squat:

1x5 @ 70% + 10 lbs

3x5 @ 80% + 10 lbs

 

B.  EMOM 10 min.:

20 sec Double KB hold

1 MU (bar or ring)

 

C. 21-15-9

T2B

Power cleans 130/90 lbs

DU's