Wednesday – Gym/Skill EMOM + Low % MAP (Skill/Core/Carry/Hold/Glute/Pchain)
15 min AMRAP – Teams of 2
5 Pullups
10 Double KB Shoulder to OH @ 20/16kg/arm
15 Air Squats
1 CGBP
5 Toes to Bar
10 Double KB Shoulder to OH @ 20/16kg/arm
15 Air Squats
1 CGBP
*CGBP– increasing by 5lbs for women & 10lbs for men per round – if Partner A fails bench, Part B can try the bench – if both partners fail the bench – they have to do 20 Burpees – 10 each, then start back to their starting Weight and keep going – start @ 65% of 1RM for Partner with lowest bench press
*Work can be split up however each team see’s fit – only one person needs to complete the CGBP to go on to next round
+
20 min @ 75%/moderate/ez:
1k Rowing or 1k Ski Erg or 40 Cal AirBike
50 Step-Ups on to 20/24” Box
10 Turkish Get Up @ 16/24kg
*if it works out for second round, alternate a machine if you can