8am – Individual ‘VIRTUOSITY'(18 mins)
4 min EMOM :30 max ring rows into :30 ring row hold
30 sec rest
4 min EMOM :30 sec max push ups :30 plank hold
30 sec rest
4 min EMOM :30 sec max air squats :30 Hold at bottom
30 sec rest
4 min EMOM :45 max burpees
PARTNERS- 17 min AMRAP P1 completes 200m run
P2 starts AMRAP 12 WallBalls
6 Toes to Bar
4 HSPU/1 Wall Climbs
then swap when P1 returns
9:15 CARDS Teams of 2-3
Run 400m
WallBalls
Toes To Bar/Knee Tucks
Box Jumps
J,Q,K = 10 reps A= 13 reps Joker = 2x next card
For time (18 min time cap)