gwm w

GW

Warm-up:
2′ Jump Rope; 20 Indo Push-Ups; 20 Knees to Elbows; 20 Squat jumps; 20 V-Ups; 20 Walking lunges ; 2′ Jump Rope
Skills & Mobility
Thrusters – Kipping
“FRACTURED FRAN”
5 Rounds for Time
9 Thrusters #43/30
9 Pull-Ups

GWM

WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint