Thursday: All Out..

CROSSFIT

STRENGTH

Handstand skills

CONDITIONING

Every 2 mins for 10 rounds:

6 T2B
12 second Echo bike sprint

FITNESS

With a partner and on a running clock - 

At 0 mins:
50-35-20 
Row calories
Wall balls
* 1 partner completes Row calories while other completes Wall balls then change over. Continue like this until reps are completed or time cap is up.
* Cut off at 18 mins

At 20 mins:
AMRAP in 5 mins of:
Lateral burpees over the rower (work with partner and change any time)

rest 2 min

At 27 mins:
AMRAP in 4 mins of:
Partner MB sit up and throw

rest 2 min

At 33 mins:
AMRAP in 3 mins of:
MB Thrusters

Rest 2 min

At 38 mins:
AMRAP in 2 mins of:
Row calories (1 min each)
* Finish with a bang!!!