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BUDDY BOOTCAMP

Part A)
16 minute alternating EMOM – round for round with partner
15 KB swings
Max burpees

Part B)
12 minute AMRAP – round for round with partner
15 air squats
10 ball slams 15/12
5 push ups

Part C)
8 minute AMRAP
10 Wall Balls 10/6
10 sit ups
*while partner 1 works, partner 2 hangs from the rig

PERFORMANCE CLASS

16 Minute EMOM
Odd – gymnastics weakness
Even – Unilateral strength (weighted pistols, kb snatches, kb clean and jerks etc)

WOD
12 minute AMRAP
50 double unders
20 wall balls
15 pull ups
10 strict handstand push ups

rest 8 minutes

3 rounds for time
7 squat clean thrusters 60/40
14 toes to bar
21 box jumps 24″/20″
* in the last round increase box jumps to 30″ and 24″