21/02

A1. Muscle Up; AMRAP; x4, rest 2 min A2. GHD Situp; 10 reps; x4, rest 2 min B. 15 min AMRAP 5 min of 10 wall ball & 10 ball slam into 5 min of 10 KB Swing & 10 Plyo Lunge into 5 min of burpee box jump 24”/20” C. Scap work to finish

20/02

5 minute warm up – skipping practice 14min AMRAP – 2 Player WOD 1km Row 50 Pull ups/80 ring rows 20 lengths heavy farmers carry (2 arms) Rest 2min + 14min AMRAP – 2 Player WOD 300 DU/600 Single skips 50 plyo push ups 20 lengths bear crawl or 100 burpees

13/02

10min AMRAP – Teams of 3 P1. Row 300m P2. KB front rack hold P3. Rest Rest 2min 10min AMRAP – Teams of 3 P1. 4 x box push P2. Skip P3. Rest Rest 2min 10min AMRAP – Teams of 3 P1. Assault bike 5 cal P2. Pushups P3. Rest Rest 2min FLR Hold –…

10/02

A. OHS @ 25×0; 2-3 reps; rest 2 min – 5 sec pause @ bottom B. EMOM – 12 min ODD – AMRAP Unbroken Strict Pullup (only 1 set each time) EVEN – AMRAP Unbroken Strict Ring Dip (only 1 set each time) C. 7 min 5 Toes To Bar 20 Double Unders