Warm up
Together
Epic Thursday
Staggered IGOUGO x 20 total rounds
3 box jumps 30/24
3 clean & jerks 135/95
3 burpee pull ups
In round 1 partner A will do the box jumps, partner B will do the clean n jerks and A will do the burpee pull ups
Round 2 will be the opposite
Mo time cap
Warm up 1 minute handstand hold Then 34 rounds 5/4 cal bike 4/4 single arm bottoms up press (increase weight each round) 3 weighted or negative pull ups (increase weight each round) Strength Strict pr
Warm up 3 rounds 10 kb swings (increase weight each round) 20/20 second side plank (Raise top leg) 30 second banded goblet squat hold Strength Deadlift-Build a heavy 1 Conditioning Rx 44/25 10/10 alt
Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan
