Conditioning
Teams of 3:
Buy in: In 2 min, 1 Partner from each team accumulates one of the following:
P1- Max Handstand hold against wall or plank hold
P2- Max Machine Calories
P3- Max Renegade Rows
–rest 2:00 into–
Part B: OPWAAT
15 min ARMRAP
3-6-9….
Hand Release Push ups or shspu
Toes to Bar
Box Jump Over
Power Snatch
Notes
Today our workout is teams of 3, that is 2 parts. Part 1 will selecting one partner to complete each max rep segment in the 2 min window. From there, everyone will rest 2:00 and perform a 15 min AMRAP of hand release push ups, toes to bar, and box jump overs.
Be smart with your breaks in the 2 min working window. You can rest as you need to on the handstand hold, just keep track of total working time. Same on renegade rows. Machine should most likely be done the entire time.
For the AMRAP, this will be OPWAAT, using a tag out style. You can switch partners at any point. You can also perform strict handstand push ups or a variation of handstand push ups.
The snatches should be a weight that can be cycled for multiple reps, think moderate.