Warm up:
Warmy+
Tabata, 3 rds of – KB Swings, Push Ups, Bar Hang and Squats
Xfit WOD;
AMRAP, for 30 minutes of;
15 Wall Balls while partner hold plank
16 Dumbbell Snatch (r=1, l=1) while partner runs 2 laps around the gym (make weight challenging but doable)
17 KB Swing (53/35) while partner holds bottom position squat holding a 25# plate
18 Lunges (P1 holds 35# plate and performs 9 lunges then passes plate to partner who then completes their last 9 reps with weight – the first 9 was without the weight)
Pull up work;
5×8
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