Kettlebells

6×10/10 – Alternate Arch & Hollow Holds 5×30/15 – Candlesticks (focus on hollow) 10×10/10 – Ring Support (top) Then, 5rds for time 12 T2B 24

BSQ – 10@50%, 10@55%, 10@60% Then, 3rds for time 20 DB HPSN (10R/10L) 20 BJ (24/20) *EMOTM 4 Wall Ball (20/16) “The best way to

For time: 50 Walking Lunge Steps 25 C2B 50 DL (155/105) 25 Burpees over the bar 150 Double Unders 25 Burpees over the bar 50

EMOTM 10 1 SN Pull (3sec lower) + 1 SN – start at 60% and work up by feel Then, “Randy” 75 PSN (75/55) for

FSQ 5×1@90-95%+ (Or more than 5/25/17) Then, EMOTM 10 Odd – 10 Thrusters (95/65+) Even – 10 Pull-ups/C2B “All life is an experiment. The more

Team AMRAP 40 150 AB Calories 50 T2B 40 Ball Slams 30 Burpees *Teams of 3, break up any way, one person working at a

For total time: 3rds – 2min rest between 5 PCL (185/135) Run 200m 5 PCL (same #) *Rest 5mins 3rds – 1min rest between 12,

1 1/4 BSQ (3sec in 1/4 position) – 5×5@60-65% Then, Ladder 7 20 Double Unders Wall Ball (20/16) – 4, 8, 12, 16, 20… “There

DB Floor Press & DB Row – 5×7-10 of each Then,  AMRAP 10 1 PSN + 1 SN + 1 OHSQ (115/75) 200ft Farmer Carry

Every 90sec for 6rds Pick one of the following: 2 Kips + 2 Ring Muscle-ups 2 Kips + 2 Bar Muscle-ups 3 Kips + 3