Kettlebells

DB PP 3×10 @65% of 10RM *Alternate with 15 Ring Rows (3sec lower each rep) Then, AMRAP 10 8 Ring Dips 9 Wall Ball (20/16+)

FSQ 20rep @60% – Week 3 of 6 Then, “Grace” 30 CL/J (135/95) for time “Forgive your enemies, but never forget their names.” – John

DL 5×3 (4sec lower, UB reps – weight by feel) Then, Tabata! 8rds – 20/10 Box Jumps (24/20) T2B Push-ups “May the forces of evil

Team AMRAP 30 (2/3ppl) 75 AB Calories 50 OHSQ (95/65) 100 Sit-ups *Only 1 person working at a time, break up reps any way. “The

DB PP 3×10 @55% of 10RM from last week – if you didn’t find a 10RM, do so today.  *Alternate with 12 Supine Pull-ups Then,

AMRAP 20 3 Muscle-ups (9 Ring Rows/9 Ring Dips) 12 Calorie Row 24 Burpees to reach 36 Double Unders Then, Stretch!!!  “So vast is art,

FSQ 20rep @55% – Week 2 of 6 *Or increase from last week. Then, For time: SQCL Thruster (95/65) – 10, 8, 6, 4, 2

For time: 40 DB or KB Walking Lunges (by feel – in hang position) 400m Run 30 Walking Lunges 300m Run 20 Walking Lunges 200m

“Chelsea” EMOTM 30 5 Pull-ups 10 Push-ups 15 ASQ *Modify the movement, not the reps. *Keep going as long as possible, when you cannot complete