Teams of 2 complete: 8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees  (one athlete works at a time) at the 8 minute mark start: 12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one […]

1. Conditioning “Old Friend” 2 min. Tabata of: Push Press 65/95 Box Jumps 20/24 Then: 35 Pull-Ups Then: Run to far stairs and do 2 trips up and down- run back to gym Score= number of seconds on pull-ups and run minus reps on Tabata.  Low score wins

1.  “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees ** 2.  Press A.  10-9-8-7-6-5 T2B B.  2×20 Dumbbell Strict Press

1. Skill TGU x 10 you choose weight 2. Conditioning 3 RFT 15 Power Cleans 105/155 30 Wall Ball 15/20 800m 3. Test Max reps of HSPU’s or Push Press 55%

2.  Teams of 3 complete: 35 Burpees 50 Front Squats, 175/125 75 Box Jumps, 24/20 100 Pull ups 75 Box Jumps, 24/20 50 Front Squats, 175/125 35 Burpees One athlete works at a time.