Wednesday – Partner Cyclical Based AMRAP + Core/Gym/Skill EMOM
*Warm-Up: 3 rounds – 1 min Bike/Row + Lunging Matrix + 5 L arm Hang DB Power Clean + 5 L arm OH DB Forward Lunge + 5 R arm Hang DB Power Clean + 5 R arm OH DB Forward Lunge
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For Time – Teams of 2
30 cal AirBike – partner 1 Bike, Partner 2 hang from pullup bar
200ft Bear Crawl (25ft down and back)
30 cal Rowing partner 1 Row, Partner 2 Front Bridge
400ft Farmer Carry @ 75/100lbs (25ft down and back)
30 cal AirBike- partner 1 Bike, Partner 2 hang from pullup bar
200ft Walking Lunges (25ft down and back)
30 cal Rowing – partner 1 Row, Partner 2 Front Bridge
400ft Double KB Front Rack Carry @ 16/24kg/hand (25ft down and back)

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15-20 min of Skill Practice
Hand Stand Practice
Ring Muscle/Bar Muscle Up Practice (false grip, hip to bar, hollow arch)
Pullup/Toes to Bar
L-SIt/Rope Climb/Ring Dip Practice

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