Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
16 SETS (:20 ON/ :10 OFF)*
1 – Mountain Climbers
2 – Up-Downs
3 – Air Squats
4 – Good Morning
*Alternate movements each set for a total of 4 sets at each movement.
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
2 ROUNDS
10 Alt. Lunges → 8 Jumping Alt. Lunges
10 Cal. Row → 8 Cal. Row
10 Sit-Ups → 8 Sit-Ups
10 Alt. Step-Ups → 8 Box Jumps w/step down
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Plate DL
6 Ring Rows
6 Push-up
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees