2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

10 RFT
8 burpees
16 squat
10 HR push up
20 lunges

Work / rest
40 sec / 20 sec

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

• Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

For time, alternate arms 8/8 etc.

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

WRK(24)
WRK :35 REST :25 x6
jump rope or double unders
v-ups
jing jang(5yd suicide)
russian twist

Finisher
1:00 child's pose
1:00 bf stretch

For a time:
run 400m
21kb swing
Run 400m
15 kb thruster
Run 400m
9 kb snatch right arm
Run 400m
9 kb snatch left arm
Run 400m
15 kb thruster
Run 400m
21 kb swing

Amrap 12 min
1 rope climb
2 wall climbs
5 dips

4 Rounds for time

5 Wall Climbs
20 Situps
400m Run

*If you are unable to run - go for 2 minutes of mountain climbers

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.