Warm Up
S.Mob
10 Burpees
2 lengths bear crawl
Partner warm up
Jump and drops 1 length
Frog hops 1 length
Wheel barrow 1 length
Piggy back 1 length
x2

 
Core:
Plank
Wall sit
Dead hands
30:15 x3

 
Metcon
CF.15.11.14 PERFORMANCE
CHIPPER
3 Muscle ups
10 TTB
20 Bar GTOH 50/30
30 Wallballs
3 rounds

 
CF.15.11.14 FITNESS
3 pull ups / 6 Ring rows
10 TTB/knee raises
20 Plate GTOH
30 wall balls
3 rounds.