Eighteens
18 min AMRAP 18 x Side kick pullups; 18 x Crab with inverted hook kicks; 18 x Chasing step and step off line left/right
Hanging Tough
3 rounds for time 50 x Hanging oblique crunches; 30 x Chasing step and step off line left/right with inverted hook kick
20:20
EMOTM for 20 min Double unders; Slide step with inverted hook kick; Cocorinha squat Slide Step Advance & Retreat Cocorinha Squat
Revolver
8 rounds for time 6 x Revolved lunge walk (torso rotation, hands together, elbow on outside of knee); 12 x Leg raises with resistance band Leg Raise
Five Ten Fifteen
15 min AMRAP 5 x Partner lying on back press-ups; 10 x Partner crunch to hooks on pads; 15 x Curve step with hook punches Curve Step Right With Lead Hook Punch
Torque Development
45 min Internal torso rotations with resistance band; External torso rotations with resistance band
Kick Out
8 rounds for time 24 x Leg swing with hand to toe taps; 12 x Thrusters Leg Swing With Hand-To-Toe Tap
Twister
EMOTM for 20 min Side plank oblique crunches – each side; Medicine ball torso rotations; Lead and rear hook kicks Side Plank With Oblique Crunch Torso Rotation Lead Hook Kick Rear Hook Kick
KB WOD
For time 51 x KB swing; 51 x KB sumo deadlift high pull; 51 x KB snatch; 51 x KB back extension