Conditioning

20 Min AMRAP

25/20 Calorie Bike (row as backup)

25 Up-Down

50 KB Swing @ 35/25 (L3: 55/35)

75 Double Unders

**for the KB Swing, you should definitely be able to do a set of 50 Unbroken while fresh at the weight you choose.

Capacity Work

20 Min AMRAP

25/20 Calorie Bike (row as backup)

25 Up-Down

50 KB Swing

5 DU Attempts

50 Jumps to a 45# plate

**for the KB Swing, you should definitely be able to do a set of 50 Unbroken while fresh at the weight you choose.

Finisher

3 Sets, rest as needed between them but not during the set

10 DB Curls

10 DB Good Morning

10 DB Floor Press, nice & slow

Homework - Choose One

Conditioning

EMOM 15

Min 1 - 30-50 Double Unders

Min 2 - 6-10 Burpee Box Jump Over

Min 3 - 40 second run on air runner

Gymnastics

EMOM 20

Min 1 - 1-3 Rope Climb

Min 2 - 10 Pistols/progression

Min 3 - 2-5 MU/progression

Min 4 - 10 TTB

Comment

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