MOBILITY & WARM UP
AMRAP 8:
20 Jumping Jack
10 Alternate Spiderman & stretch
5 Scap pull-ups + 5 Swings
10 Down Up
5 Push Ups To Down Dog
10 Sit Ups

SKILLS & SPECIFIC WARM UP
GHD Sit Ups

CONDITIONING

For Tme & Reps for 37 Minutes Time Cap With a Partner

Buy in: 55 GHD Sit Ups
Then, 55 Rounds Of:
1 Chest to Bar Pull Ups
1 Lunges (1R+1L)
1 Push Ups
1 Inverted Burpees
1 Handstand Push Ups
At The Top of 7 Minutes: 55 Wall Ball #9/6 (competitor 12/9)
At The Top of 14 Minutes: 55 Cuti’s P* #40/30
At The Top of 21 Minutes: 55 Single Arm Devil Press** #22.5/15
At The Top of 28 Minutes: 55 Double Unders (each)
Cash Out 55 SKi Erg-Assault Bike-Bike Erg
*Curti’s P is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
**Devil Press is comprised of Dumbell Burpees, Snatch.