Warm up

Run 400m

then,

3 rounds with a partner:

10 wall ball standing passes (each)

10 wall ball situp passes

5 synchro kip swings

Partner conditioning

For time:

“Choose your own adventure” style

150 wall balls 20/14 lbs, 10/9 ft.

100 burpee box jumps over 24/20 in

150 Chest-to-bar pullups

choose how you split reps between partners, and the order in which you complete the workout.

You can start with and alternate between any of the 3 movements however you want, you just need to complete all the reps.

Time cap: 25min

Scaling up: 50 bar muscle ups

EVF360

Indoor

Part A

7 rounds, 2 mins AMRAP, 2 mins rest between:

15 wall balls 20/14 lbs, 10/9 ft.

10 burpees box jumps over 24/20 in

15 pullups

Pick up where you left off each round

Part B

Tabata plank hold (8 rounds of 20 sec work, 10s rest)

then

Tabata jumping lunges

Outdoor

Part A

7 rounds, 2 mins AMRAP, 2 mins rest between:

16 single dumbbel thrusters

10 burpees step ups

16 alternating DB renegade rows

Pick up where you left off each round

Part B

Tabata plank hold (8 rounds of 20 sec work, 10s rest)

then

Tabata jumping lunges