FITNESS
A1. Push-ups
3xAMRAP (-2); Rest 1 min

A2. Plank w/ alternating shoulder taps
3×30-60s; Rest as needed

Training notes:
•Don’t go to failure on push-ups – leave 2 reps in the tank on each set.
•Elevate hands as necessary to facilitate full range of motion without significant compensation on push-ups.

Record reps completed on sets of push-ups.

B. In teams of two—
20 min AMRAP:
10-20-30-40…assault bike/row calories
•P1 does double KB front rack hold while P2 works.
10-20-30-40…double KB deadlift
•P1 hangs in ring row position while P2 works.

Training notes:
•One partner must be doing an isometric hold for reps to count.
•Partners can switch any time.
•Use same weight for KB front rack hold and KB deadlifts.

Record reps completed.

PERFORMANCE
A1. Strict ring dips w/ 1s pause in bottom
3xAMRAP (-2); Rest 1 min

A2. Plank w/ alternating shoulder taps
3×30-60s; Rest as needed

Training notes:
•Don’t go to failure on ring dips – leave 2 reps in the tank on each set.
•Make sure that hips move on ring dips

Record reps completed on sets of ring dips.

B. In teams of two—
20 min AMRAP:
10-20-30-40…assault bike/row calories
•P1 does double KB front rack hold @ 53/35 while P2 works.
10-20-30-40…double KB deadlift (53/35)
•P1 hangs from pull-up bar while P2 works.

Training notes:
•One partner must be doing an isometric hold for reps to count.
•Partners can switch any time.

Record rounds completed.