Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
7 min EMOM
5 banded march e/s - HIGH knees
10 banded good morning
Strength
Deadlift
Cycle 4 week 3
5-3-1+
75/85/95%
Metcon:
IF YOU HAVE STRUNG TOGETHER 20+ DOUBLE UNDERS YOU DO:
"Flight Simmulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Rest as needed between sets
***EACH SET IS UNBROKEN OR YOU START IT AGAIN
20 min time cap
IF YOU HAVE NOT STRUNG TOGETHER 20 DU - YOU DO
15 min AMRAP
500m row
400m run
150 single jumps - if you mess up or stop you start over from 1
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