Kettlebells

Every 90sec – 5rds  2 BSQ @60-80% Into Every 90sec – 5rds 1 BSQ @80-100%+ Then, For time: 15, 12, 9, 6, 3 OHSQ (95/65)

EMOTM 30 Min 1 – 45sec Max Meter Row Min 2 – 8 S2O (135/95) Min 3 – 6 Bar Muscle-ups (sub 12 Ring Rows

Every 90sec – 8rds 1 SN DL (4sec lower) + 1 SN Pull (4sec lower) + 2 PSN (by feel) Then, Benchmark Friday! “Jackie” For

AMRAP 20 25 Double Unders 20 KB F8UC 25 Double Unders 20 KB Flip Squats 25 Double Unders 10R/10L KB Cleans  (53/35) “If you don’t

AMRAP 12 NFT – Quality 6-10 Weighted Scap Pull-ups 3-5 R/L KB Arm Bar 5-7 R/L Sliding Reverse Lunges (4sec lower each rep) Then, 6rds

BSQ 3RM Retest Then, Ladder 7 2, 4, 6, 8… Wall Ball (20/16) Burpee “You can’t depend on your eyes when your imagination is out

For time: 3rds – Run 400m 4 CL (225/155) 10 Ring Rows *Rest 1m 3rds – Run 300m 8 PCL (135/95) 10 Ring Dips *Rest

Every 2m – 6rds 1 SN Pull + 1 PSN + 1 OHSQ (by feel) Then, Benchmark Friday! “Isabel” 30 SN for time (135/95) “Success

5rds  5R/5L TGU Sit-ups 5R/5L Windmills Then, 5rds – 4m ON/1m OFF *Pick up where you leave off 25 Double Unders 200ft Shuttle Run 8/5

AMRAP 12 NFT – Quality 8R/8L Kneeling KB Bottoms Up Press 10 Foam Roller/Mini Band Shoulder Activators 20 Banded Face Pulls Then, Partner AMRAP 15