General Fitness Friday/Saturday

Prep Work
3 min row (1 min slow 1 min med 1 min fast)
2X50′ Inchworm push up
2X50′ Broad jump
2X10 Beat swings
Warm up movements for workout

WOD
LVL 1
17 Min ARMAP
750M Row
20 Clusters (Squat clean+Thruster)
10 Burpee pull ups

LVL 2
22 Min time cap
1K Row
30 Strict HSPU
15 Burpee Bar muscle ups
30 Box jumps-36/30″
15 Strict chin ups
30 Strict HSPU
1K Row

Saturday

Prep work
Team stretch+500M Row

WOD
A.
Deadlift 5X5 @ 85-95% of your perfect 5rep

B.
10 Min AMRAP
10 Wal Ball shots
10 Hang Power cleans
Partner up (2 people) Only one athlete working at a time

C.
7 Min EMOM

LVL 1
Handstand hold against wall Accumulate :20

LVL 2
Free standing Handstand Accumulate :20 Seconds

Cool Down
Mobility

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