800 Meter Wall Ball Run(20/14)

Then 10 Rounds of:

10 Cal Row

5 Thrusters (95/65 lbs)

Then:

800 Meter Wall Ball Run (20/14 lbs)

Split Row Up Evenly. Alternate Rounds on Row and Thruster. 1 Partner does a full round, while the one rest then switch. Each Partner does 5 rounds each.

Run Together Hand of ball every 200 Meters.

Finisher: PARTNER CORE

50 MED Ball Sit Ups 

1 Min Plank on MED Ball

50 MED Ball Russian Twist 

1 Min Sit Up Hold with MED Ball

Take a break from "Strength" and lets do CONDITIONING: 

3 rounds of

400 m run

21 kettlebell swing (35lb)

7 Pull Ups 

Rest 2 Mins after 3rd round.

Then 

21-15-9

Cal Row

Burpees Over Rower 

Rest 2 Mins after all reps are done.

Then 

5 rounds of 

10 Wall Balls

20 Weighted Sit ups

Strength:

3 sets:

10 Dumbbell Front Squats with a 3 Second pause at Bottom

Right into

Using an Empty Barbell and not placing barbell down until rest

15 Second O.H Static Hold

10 Total O.H Walking Steps

10 Total O.H Walking Lunges

15 Second O.H Static Hold

Rest 2 Mins

*If Class is big, partner up and use "I go you go"

Work:

3 Rounds:

10 Dumbbell Push Press

20 Shoulder Taps

 8 Man Makers

400 Meter Run

*On Round 2 6 Man Makers

*On Round 3 4 Man Makers

Finisher:

3 Sets:

30 second active hang

30 second hollow hold

15 second rest

Warm up then take 10 minutes to mobilze your shoulders and pecs.

Use the equipment and various stretches.

Strength

4 rounds

50 yard shuttle sprint
Broken in 10-20-30-40-50
30 push ups after each sprint

3 minute rest between rounds

Abs

2 Rounds

Max L-hang
20 mountain climbers
15 Toes to bar
30 Russian Twists
10 v ups
40 side oblique crunches (20 per side)
5 atomic sit ups
50 Flutter kicks

1 minute plank 

rest 45 seconds between rounds

Strength:

Take 15 Mins

Build to a heaviest triple.

Power Clean

Met-Con:

A) AMRAP 10 Mins:

9 Deadlifts 155/185

12 Bar Facing Burpees

200 Meter Run

**GO ALL OUT**

This is suppose to hurt

Rest 2 Min

B) 5 Rounds Row

30 Second Cal Row

30 Second Rest

Finisher

Max Air Squats in 2 Mins.