Warm Up
Endurance:
AMRAP 4
40/30 Cal Air Bike
Max KB Swings 24/16
Rest 60s
AMRAP 4
Max Burpees
400m Run
Must complete run for Burpees to count
Rest 60s
AMRAP 4
12-9-6
DB Thrusters 15/10
Pull Ups
Reps = seconds left of the 4 minutes
Rest 60s
AMRAP 4
10 Wall Balls 20/14
10 Sit Ups
Rest 60s
AMRAP 4
100 Double Unders
Max Jumping Lunges
Teams of 3
Trifecta Team WOD
27 Rounds for Time
3 Hang Squat Clean 70/50
6 Shoulder to Overhead 70/50
9 Box Jump Overs 24/21
One person completes the full round then rotate.
Recovery