BASECAMP

Skill/Mobility: AMRAP 5 MIN

Alternating Turkish Get-ups*

*use a weight that allows good movement

EMOTM: 20 min

Odd- 6 DB Clean & Press

Even- 8 Burpee Box Jump*(24/20″)

*Must jump back and jump up and immediately into box jump (SCALE BOX HEIGHT FOR SAFETY AS NEEDED)

VERTICAL X

Skill/Mobility: AMRAP 5 MIN

Alternating Turkish Get-ups*

*use a weight that allows good movement

MOVEMENT REVIEW AND WARMUP

EMOTM: 18 min

Odd- 1 Squat Clean + 1 dip pause + 1 Split jerk*

*start light & increase weight each round

Even- 7 Burpee Box Jump*(24/20″)

*Must jump back and jump up and immediately into box jump (SCALE BOX HEIGHT FOR SAFETY AS NEEDED)

CORE FOUNDATIONS

10/8 Cal Row

15 Squats

10 pullups

5 Inch worms