Double Couplet

3 rounds

18 wall ball shots

18 T2B

-Overhead walk-

3 rounds

18 kb swings

18 pistols

Skill: Strict Press 3×5

50 front squat 95/45

25 shoulder to overhead 95/45

10 burpee

50 power clean 95/45

25 shoulder to overhead 95/45

10 burpee

50 deadlift 95/45

25 shoulder to overhead

10 burpee

Skill: Push Press

“Cindy” (20 min AMRAP)

5 pull up

10 push up

15 Air squat 

Open Gym

HOPPER

50 hand stand push ups

150 air squats

300 sit ups

This is a partner workout while one is working the other is doing turkish get ups then switch. Each turkish count as five seconds off over your total time

10 Rounds

5 Front Squat (60% of max)

20 Double unders

3 Push Jerk 

Skill: Double Unders

17 min AMRAP

3 Power Clean (80% of max)

6 Ring Dip

9 Air Squat

150m MB run 

Skill: Front Squat 5×2