General (2:00)
50 jumping jack
50 Seal Jack
_________
Specific (12:00)
10 medball deadlift
10 medball strict press
5 med ball front squat
2 rounds
5 hip down push up
5 push up
5 Burpee
:10 dead hang
10 alternating hand release from rig (quick let go)
5 snap pull up
5 kipping swing
2×3-5 kipping pull up or scale variant
5 SA DB Deadlift each
3 SA DB Muscle snatch each
6 Alternating DB Snatch (power or muscle)
RXConditioning
44 Rounds For Time (with a partner):
4 Wall Balls (20/14 lb)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (50/35 lb)
*round time should be sub 1:00
Goal: Sub 35:00
Cap: 40:00
Intermediate
44 Rounds For Time (with a partner):
4 Wall Balls (14/10lb.)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (35/20lb.)
Baseline
30 Rounds For Time (with a partner):
4 Wall Balls (10/6lb.)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (15/10lb.)
Tabata sit up
:20 work
:10 rest
X 8 sets
*max reps
This is a partner style workout that could perhaps be attacked solo by anyone wild enough. It mimics a theme similar to Monday with highly cyclical movements and rep schemes that keep a fast pace and demand focus. The partners should go 1:1 work to rest with appropriate scales that meet the needs of each specific person. One partner will complete an entire round and the next person will then take over, each partner completing 22 rounds!