This week will be a bit of a deload week with regards to Part A. You will have the week to choose any movement or skill you want to work on. You can pick between these 4 workouts for the week:
Workout 1
7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups
Workout 2
For 2 cycles:
AMRAP in 15 mins of:
Row, 500 m
20 Box Jumps, 24/20
12 Toes-to-bars
5 min rest between
Workout 3
4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs
Workout 4
Complete as many rounds as possible in 7 mins of:
2 Chest-to-bar Pull-ups
4 Sumo Deadlifts, 225/155 lbs
6 Lateral Burpees Over Bar
8 V-ups