Essentials:
A. DB walking lunges 24 continuous alt’ing lunges ; OT 3min for 15min (5 sets)
+
In Teams of 2 or 3
150 wall balls for time for teams of 2, 180 wall balls for time for teams of 3, while the other team mate holds a plank on the elbows. If team of 3 then both hold a plank on the elbows. Work on the wall balls can only be done while the other team mate or mates are statically holding there position. You can go in any order and switch at any time. Reps will not could if the hold is falling down or getting situated into.

Fitness:
A. Barbell walking lunges on Back 24 continuous alt’ing lunges ; OT 3min for 15min (5 sets)
+
In Teams of 2 or 3
150 wall balls for time for teams of 2, 180 wall balls for time for teams of 3, while the other team mate holds a Hand stand or any variation of. If team of 3 one holds a hand stand and the other holds a plank on the elbows. Work on the wall balls can only be done while the other team mate or mates are statically holding there position. You can go in any order and switch at any time. Reps will not could if the hold is falling down or getting situated into.
20/14

Performance:
A. Barbell walking lunges in Front Rack; 24 continuous alt’ing lunges ; OT 3min for 15min (5 sets)
+
100 wall balls for time
+
Performance Session 2:
TnG power snatch; 20 unbroken x3; rest 3 min