Monostructural Conditioning, Sprint Intervals (7-08-17 repeat)
AMRAP 10, in teams of 2, for max calories:
Rowing or Assault biking
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B
Weightlifting Conditioning, Sprint Intervals (7-08-17 repeat)
AMRAP 10, in teams of 2, for max reps:
Dumbbell p-snatch + p-press
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B
Gymnastics Conditioning, Sprint Intervals (7-08-17 repeat)
AMRAP 10, in teams of 2, for max reps:
Wall-walks
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B
After-Hour Core/Positional Accessory Exercise
Accumulate 50-100 GHD Sit-ups
Sotts Press: 5 x 5 AHAP