A. GENERAL (6:00)
In Pairs
3:00 Machine
Amrap 3:
- 10 Air Squats
- 5 No Push up Burpee
- 5 Beat Swings

B. MOBILITY/ACTIVATION (3:00)
2 Sets
5 Lying Leg Raises
10 Candlestick Toe Touches

C1. SPECIFIC (8:00)
Toes to Bar
- 2 x 3-5 Swinging Knee Raises
- 2 x 3-5 Swinging Leg Raises
- 2 x 3-5 Toes to Bar
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Box Jumps
- 5 Box Jumps @ 20" / Lower
- 5 Box Jumps @ 24" / Lower
- 3-5 Box Jumps @ 30" / Lower

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Practice Round
0:20 Row / Partner
2-4 Toes to Bar / Modification / Partner
1 Box Jump / Partner

C2. SPECIFIC (3:00)
Ball Slams
- 2-5 Reps

In Teams of two, splitting the work as desired

Amrap 18
18/15 Cal on a Machine
12 Toes to Bar
6 Box Jumps @ 30/24", Step Down / Drop Down

Score: Rounds & Reps
Time Cap: 18:00
Kilograms: N/A

Scaling Options
Beginner
12/10 Cal on a Machine
8 Hanging Knee Raises
6 Plate Hops

Intermediate L1
18/15 Cal on a Machine
12 Swinging Leg Raises
6 Box Jumps @ 24/20"

Intermediate L2
18/15 Cal on a Machine
6-8 Toes to Bar
4 Box Jumps @ 30/24"

AMRAP 10
Max Wattage on Rower
Rest 0:20
6 Ball Slams @ 30/20 lbs

Rest 1:00 Between Sets

Score: Checkmark
Time Cap: 12:00
Kilograms: 15/10, 7/4

Scaling Options
Beginner
0:20 Max Effort on Rower
Rest 0:20
6 Ball Slams @ 15/10 lbs

Intermediate
As Written

3 sets
1:00 Reverse Plank Hold
1:00 Side Plank hold Right
1:00 Side Plank hold Left

Goal: Isometric Core Accessory