Kettlebells

4sets NFT 10 Supine Pull-ups (3sec lower each rep) 8 Ring Dips (3sec lower each rep) Then, Team AMRAP – Max Meters in 20m *1

For time: 100 Wall Ball (20/16+) *EMOTM 4 Box Jump (24/20) Then, 10rds – 10/10 Hollow Holds –  Immediately into 50 Hollow Rocks “Have you

DL – 6×3 (by feel, TnGo reps) Then, CF Masters Qualifier AMRAP 15 55 Double Unders 15 C2B 5 HPCL (155/105) “Before you criticize someone,

Get your hat while they last! PSN Technique & work up to moderately heavy sets of 2s and 3s Then, AMRAP 18 30 Double Unders

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OHSQ – 5×2 (by feel – pause 4sec in bottom of each rep) Then, For time 25 Strict Pull-ups 3rds of: 12 Calorie Row 12

Find your Max 200ft Sled Push! Then, AMRAP 10 100ft Sled Push (4/3) 300m Run “If you can dream it, you can do it.” -Walt

EMOTM 15 Min 1 – 15 DL (135/95) Min 2 – 12 PCL Min 3 – 9 PP Min 4 – 6 FSQ Min 5

EMOTM 8 2 HPCL + 3 FSQ (moderate to heavy by feel, increase if you’re able) Then,  Ladder 8 Deficit HSPU – 2, 4, 6,