Warmup
EMOM 6
Odd minute: 6 Clapping Push Ups Rest of the time Jogging Pase movement
Minute even: 40 Single Unders rest of the time Shoulder Taps
Aerobic Capacity
6 Rounds
30 mts max speed 5 seconds rest for 5 times total of 150 mts run
Custom Metcon (Time)
Partner Work Out
5 Rounds of:
5 Walking Push ups synch
Partner A :
10 Power Cleans 95/65
Partner B: Oh Hand Stand Position/ box Hand Stand
Partner B:
10 Power Cleans 95/65
Partner A : Oh Hand Stand Position/ box Hand Stand
than
20 Shoulder Taps Sync
