17122022

Conditioning:

A) EMOM 16 min.

(Round 1 :45 on :15 off, Round 2 :40 on : 20 off, Round 3 :35 on :25 off, Round 4 :30 on :30 off)

min 1: max. rep single arm devil's press

min 2: max. rep air squats

min 3: max. rep alternating one leg v-ups

min 4: rest!

B) WOD: Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 target burpee

Athlete B: kettlebell/dumbbell farmer's hold

(then rotate)

Athlete A: 16/14 cal. row

Athlete B: plank

(then rotate)

Athlete A: 20 plate ground to overhead

Athlete B: plate overhead hold

(then rotate)