Kettlebells

Jen sporting one of the new GCF tanks! Partner AMRAP 25 50 RKB Swings (70/53) 50 AB Calories 20 DB Man Makers  *One partner working at

For total time: 3rds – 2min rest between 6 PSN (135/95) 6 OHSQ (same bar) Run 300m *Rest 5mins 3rds – 1min rest between 15

DL – 5, 5, 3, 3, 2, 2 (by feel) Then, For time 21, 18, 15, 12, 9, 6, 3 Box Jump (24/20) Hand-Release Push-ups

EMOTM 30 Min 1 – 100ft Sled Push (5/3) Min 2 – 10 HPCL (135/95) Min 3 – 10 AB Calories “Choose a job you

OHSQ – 6×1 (By feel) Then, With 12mins: 30 Burpees 20 Muscle-ups 30 Burpees *EMOTM 5 Wall Ball (20/16) “What great thing would you attempt

For time: Run 800m 30 RKB Swings (53/35+) 3 Rope Climbs  Run 400m 20 RKB Swings 2 Rope Climbs Run 200m 10 RKB Swings 1

Happy Birthday coach Elmir! For total time and meters: 3rds – 2min rest between 10 DL (275/185) 10 Box Jump (30/24) Run 400m *Rest 5mins

2rds for time: 20 BSQ (135/95) 20 T2B 20 Push-ups 20 AB Calories Then, Tabata Sit-ups for score! “If you think nobody cares if you’re

OHSQ – 3×7 (lighter by feel) Then,  3rds for time Run 300m 10 HPSN (95/65) 20 Front Rack Lunge Steps (same bar) “If you can’t