Warm Up

Repeat For 5 Minutes

50 Plate Hops
15 Plate Goblet Squats
15 Plate Overhead Press

Skill Work

Every 1 Minute On The Minute X 16 Minutes
Rounds 1). Max Hollow Hold
Rounds 2). Max Dead Hang
Rounds 3). 15 Dumbbell Tricep Overhead Extensions
Rounds 4). 15 Dumbbell Bicep Curls

WOD

AMRAP 20 Minutes

ELITE

Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (20/14)
Partner C: Rest

COMPETITIVE

Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest

PERFORMANCE

Partner A: 10/7 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest

Stimulus Points

Don’t Sprint The Bike But Don’t Lollygag Either.

Accessories

Cool Down & Dismissal

Quad Stretch
Hip Flexor Stretch