5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

Strength:
Strict Press Max:
65-85-105-115-135-145(F)-140(F)

MetCon:
50 Burpees for time.

100 Burpee Challenge Day 18 = 18 burpees

100 Burpee Challenge Day 19 = 19 burpees

10 Minute AMRAP

12 Box Jump 24"/20"
6 Chest to bar pull-up

10 Minute AMRAP

12 Box Jump 31"
6 Chest to bar pull-up

Clean
for max.
5-5-3-3-1-1-1

135x5
165x5
185x3
195x3
205x1
215x1
225x1

10 Minute AMRAP

12 Box Jump 24"/20"(tire)
6 Chest to bar pull-up(purple and red)

10 Minute AMRAP

12 Box Jump 24"/20"
6 Chest to bar pull-up(1 arm green and purple)

10 Minute AMRAP

12 Box Jump 31"
6 Chest to bar pull-up