*If you and your partner are pretty similar in ability, stick with the 200m If one of you is WAY better at running, switch every 45sec. That way everyone gets a SMOKIN workout in here. As soon as that 30min. mark hits, you are done! You will only be running 5-6 times each so HAMMER it! 7min. AMRAP: Rest 2min. Repeat 4 Times Total (36min.) Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little. 20 minutes to get as far as possible… 
Strength & Conditioning:
6-8 Push Press
Immediately into;
Max Effort Weighted Hanging Knee Raises
Rest 90sec. Repeat For 4-5 Total “Working” Sets.
In Teams of 2:
Max 200m Sprints
(Switching every time, one person running at a time)
1.) 5min. of Max Kipping HSPU’s
2.) 5min. of Max Strict HSPU’s
3.) 5min. of Max Distance Handstand Walk
Sweat:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-UpsDa Daily D:
50-40-30-20-10
Double unders
Sit-ups
immediately into;
10-20-30-40-50
Alt. DB Snatches 45/30lb
Single DB Thrusters (hold the DB between both hands or do half holding the DB on one side and the other 1/2 of the reps on your other side.)Full Body Aesthetics: Day 18 Cycle 7 REST DAY
Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 28th 2021
A.) On a Running clock…
0-18min.
B.) 20-30min.
Optional Extra Credit: (Pick Only 1)
Just something fun to cash-out on and/or work on some weaknesses.
*Push Press should be 5%+ more than last weeks Push Press.
Weighted Hanging Knee Raise Demo:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link