BuddBells.com

Warm-up:
Bear crawl 30ft
Ladder TGU 5-1 each side
(30ft of bear crawl then 5 TGU each side, 30 ft bear crawl 4 TGU each side, etc)

Skill: planking

Workout: 5 rounds
500m rowing
10 double clean/press/dive bomber push-up
15 pause criss cross abs

Warm-up: 5 rounds
5 Evil wheel/ Swing/ shoulder bridge (how long it takes to do 5 evil wheel, this is how long swings are done for)

Skill: V-up

Workout:
6 min of snatches: 12 min total with rest
1 min of snatches as many as Quality will allow with min rest— 6 rounds

Tabata X2 = 8min
Burpee
V-up