Fitness
Skill
A1. Dips 10 X 3 sets
A2. Plate ovhd walking lunges (35/15) 24 reps X 3 sets
A3. Plank hold 1 minute X 3 sets
Wod
20 minute amrap
15 cal row
10 burpees
31 single unders
Performance
Skill
A1. Ring Dips 10 X 3 sets
A2. Plate ovhd walking lunges (42/25) 24 reps X 3 sets
A3. Plank hold 1 minute X 3 sets
Wod
20 minute amrap
15 cal row
10 burpees over the erg
31 Dbu
Beginner
Skill
A1. Hr push ups 10 X 3 sets
A2. Plate walking lunges (35/15) 24 reps X 3 sets
A3. Plank hold 1 minute X 3 sets
Wod
15 minute amrap
20 air squats
10 burpees
31 single unders
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