Functional Fitness

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For the conditioning piece, go as long as you can until you hit failure on death by burpees. Use the assault bike as a “recovery” between burpees.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Snatch 4x2 @ 80%

B. Accessory

I/Y/T 3x10

Landmine cauldron 3x10 ea direction

Bottom up KB press 3x10

C. Metcon

12 AMRAP

10 bar muscle up
15 OHS (95/65)
20 bar facing burpees

D. Conditioning

EMOM, alternating
Odd: 15/12 cal AAB
Even: Death by burpees
Go until failure on death by burpees

E. Gymnastics

12 E3MOM (4 rounds)

20 air squats
15 GHDSU
10 HSPU

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