Kettlebells

6rds – 4m ON/1m OFF  *Pick up where you leave off for total rounds 5 HPCL (135/95) 25 Double Unders 1 Rope Climb “If you

EMOTM 10 – 2 PSN (by feel) Then, “Helen” 3rds for time Run 400m 21 KB Swings (53/35) 12 Pull-ups “If you want a happy

Team AMRAP 15 200ft Sled Push *Round 1 – 3/2, Round 2 – 4/3, Round 3 – 5/4, start over Then, 100 Rollouts NFT “Many

For total time:  3rds – 2m rest between 10 KB CL R + 100ft Farmer Carry R 10 KB CL L + 100ft Farmer Carry

PP 3×4 @75-80% (If you missed last week, find max PP today before sets) Then, AMRAP 9 12, 9, 6 – BBJO (24/20) 1, 2,

3rds for time: 3 CL (135/95) 15 FSQ (same bar) 20 Calorie Row 2 CL 10 FSQ 15 Calorie Row 1 CL 5 FSQ 10

EMOTM 10 2 PCL (by feel) Then, For time: 5, 4, 3, 2, 1 – Muscle-ups (3:1 Ring Rows) 10, 8, 6, 4, 2 –

For time: 21, 15, 9 AB Calories Wall Ball (20/16) *OH KB Lunge 50ft R & 50ft L after each set Then, 10rds – 20sec

For total time: 3rds – 2m rest between Run 400m 12 HPSN (95/65) *Rest 4m 3rds – 1m rest between 15 DL (185/135) 15 Box

Find mod/heavy PP single Take 70% for 2×3 Then, For time: 18, 15, 12, 9 DB HPCL/J (mod/heavy) Ring Dip “There are no rules for