Kettlebells

Push Press (wk 4/6) 10@60%, 7@65%, 5@75%, 3@85%, 10@60% Then, 3rds for time: 25 Push-ups 15 DL (225/155) “If you are working on something exciting

AMRAP 12 10 Pull-ups 10 Calorie Row 100ft Sled Push (2/1) Then, 7rds – 10sec ON/10sec OFF Hollow Holds 7rds – 10sec ON/10sec OFF Hollow

For time: 75 Double Unders 75 BSQ (45/35) 75 Abmat Sit-ups 75 Double Unders 75 Burpees 75 Push Press (45/35) 75 Double Unders (courtesy of

Push Press –  6@65%, 4@75%, 2@85%, 6@70%, 4@80%, 2@90% Then, For time: 60 DB Walking Lunges  40 Alt. DB SN  20 HSPU *DBs heavy by

For time: 500m Row “Annie” 50, 40, 30, 20, 10 Double Unders Abmat Sit-ups 500m Row Then, STRETCH! “If you want to make an easy

BSQ – 7@60%, 5@70%, 3@80%, 7@65%, 5@75%, 3+@85% Then, For time: 15, 12, 9 Thruster (95/65) C2B “Success seems to be largely a matter of

Coach Jason leaves Wednesday for Japan and Thailand for Worlds! Wish him the best when you see him and we’ll keep you updated on live

For total time: 3rds –  Run 400m 3 CL (225/155) *Rest 1m 3rds –  Run 300m 6 PCL (135/95) *Rest 1m 3rds –  Run 200m

BSQ – 6@60%, 4@70%, 2@80%, 6@65%, 4@75%, 2+@85% Then, For time: Run 200m 21 GSQ (53/35+) 21 RKB Swings (same KB) 21 KB Burpees (same

Push Press –  5@60%, 4@70%, 3@80%, 2@90% Then, 3rds for time: 20 BJO (24/20) 20 Push-ups “A year from now you may wish you had