AM Session

A) 4 Min AD, 3 Min AD, 2 Min AD, 1 Min AD, 30 Sec AD, 85-90%, Rest 1:1

B) Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.

PM Session

A1) 8-10 Standing DB Press, Moderate, 4 Sets, 1 Min Rest

A2) AMRAP Strict C2B, 4 Sets, 1 Min Rest

B1) 8-10 PP, Moderate, 4 Sets, 1 Min Rest

B2) 2 Legless Rope Climb, 4 Sets, 1 Min Rest

C) Partner WOD

10 Rounds/Person:

100m Run

10 Burpee

10 T2B

Partner rests while one works, If no Partner Rest 1:1

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