Kettlebells

10min – TGU practice  (build by feel – alternate sides – perform 2 TGU sit-ups before each TGU rep) Then, 4rds for time: 200ft Reverse

AMRAP 4 Run 400m 15 FSQ (135/95) 20 B.O.B. 50 RKB Swings (70/53) 25/20 Calorie AB 100 Double Unders *Rest 2m AMRAP 6 *Rest 2m

BSQ 20rep @70% – Week 5 (*During warm-up, work up past your 70% for a heavier warm-up set, then take the weight back down before

Press – 5, 5, 3, 3, 1, 1 (Build by feel) Then, For time 9, 7, 5 Muscle-up  18, 14, 10 BJO (24/20) “Great things

AMRAP 20 100m Sled Pull (2/1) 5 FSQ (155/105) 100m Farmer Carry (53/35+) 5 FSQ Row 250m 5 FSQ Then, 8rds – 45sec ON/15sec OFF

HS Hold/Walk Practice 6rds – 20sec ON/10sec OFF – HS Holds (floor, wall, plank) 10rds – 15sec ON/10sec OFF – Hollow Rocks Then, Ladder 10

For total time: 3rds – 2m rest between Run 400m 6 SN (135/95) *Rest 4m 3rds – 1m rest between 20 RKB Swings (70/53) 12/8

BSQ 20rep @65% Week 4 Then, For time: 21, 15, 9 Thruster (95/65) 1, 2, 3 Rope Climb  “Magic is believing in yourself, if you

PJ – 3, 3, 2, 2, 1, 1 (build by feel) Then, EMOTM 10 10 Pull-ups 10 Push-ups “The brain is wider than the sky.”

4rds for time: 24 DB Walking Lunges (hang) 24 DB DL 24 DB Renegade Rows (R/L=2) *Same DBs for all movements. Then, 3rds NFT 20