A. Warm-Up
3 rounds
10 Thrusters with Wall Ball
10 Med ball cleans
A2. Activation
2 rounds
10 Kb or DB single arm OH Lunge
10 Goblet squats
3 wall Walks
B. Strength
3 sets of 30 seconds - Rest 2 min between sets
Plank for weight/ or for time if you can’t add weight to your body.
C. Group Metcon
26 min AMRAP
In 3’s (pair up otherwise, no 4’s)
‘Sixty Sixes'
60 Wall Balls
60 Burpees
60 S2OH @ 43/30kg
60 KB swings @ 32/24kg
60 T2B
60 KG plate carry for 200m (20kg plate each)
D. Cool Down