4 SETS
AMRAP x 4 MINUTES
8 Alt. DB Snatch (50/35)
6 DB Box Step-Ups (24/20)*
24 Double Unders

*Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up

Then...grad a Wall Ball

WALL BALL WARM-UP (7:00)
CHIPPER STYLE...
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)

*From here, move into your teaching focus for the day...

AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)

*GHD Sit-Ups Optional

(Score is Rounds + Reps)

ON A 5:00 RUNNING CLOCK...
Accumulate as much time as possible in Elbow Plank

(Score is Time)

EMOM x 6 MINUTES
10 Strict Pull-Ups

-Rest 2:00-

EMOM x 6 MINUTES
20 Push-ups

-Rest 2:00-

EMOM x 6 MINUTES
30 Air Squats

(No Measure)