Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10 Wallball 2 for 1
3) 3-10m Handstand Walk
4) 10+10 Lunge Rotation Ball Throw
5) 5+5 Bulgarian Split Squat Thruster
6) 60sec Active Hang
7) Row/Assault/Ski/Run 2-5min

2x max reps banded pull ups

Use rubber bands to get extra reps on your max reps of pull ups

Weighted/Strict Pull up: 5x3

Working in Teams of 4-5;
A. 5 Min AMRAP;
20 worm Thrusters + 10 Burpee over worm
2 Min Rest;

B. 5 Min AMRAP;
Max Tyre flips + Max Burpees (2 on the tyre and 3 on the Burpees.
2 Min Rest

C. 5 Min AMRAP;
50m shuttle run (total laps together)

2 Min Rest;

D. 5 Min AMRAP;
10 sand bag / Dball Cleans 40/20kg + 10 Push Ups (syncro)

Working in Teams of 4/5. 2 people on the type flips and 2/3 on the Burpees, switch when needed. Otherwise all working together.

10 Rounds of: (30sec on/10sec off)

Chest
Abs
Back
Legs

5x2 (70-90%)

Front Squat 3x10x50%

Weighted ring pull up 3 x 5

3 x Broad Jump (Max Effort)

Find 1RM