Build to Heavy Set of 5

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

6 RFT:

30 Russian KB swings @ 32kg
10 tire flips
30 sandbag squats @ 150 lbs

*split the reps as you like

21-15-9 reps for time of

• Deadlifts
• Inverted burpees

♀ 185 lb. ♂ 275 lb.

60 minutes on Concept2 BikeErg. Max distance.

"Joker"

For Time
1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (70/100)

Valakyykky

3x3

Tempaus

3-3-2-2-1-1

air squat
ring dip
KB-swing

5-10 Down Dog to Cobra video
Kangaroo Flow video