3x tabatas @ 20:10 x 8
1- Heavy Dumbbell Walking Lunges (don’t put d/b down)
2- alternating between, power cleans & box jumps
3- assault bike

150 Wall Ball Shots - 20# Ball

10 tire flips for time

Don't know how much these monstrosities weigh. All I know is that they are freaking HEAVY!

I did these for the first time about 4 months ago and did it in 2 minutes something.

That means I have at least a 1 minute PR. Yay!

5 RFT
10 reverse burpees
1 kettlebell complex (10 x of each deadlift, swing around body on each side, 1 arm kb swing each arm, normal kb swing)

At about round 3, my back was seriously BURNING

Clean 1-1-1-1-1-1-1

165#, 185#, 205#, 225F, 225F, 225F, 225F

X rounds of:
60 s KB swing
800 m run
Rest 3:00

Start with 3 rounds and progress over time towards 5.
Modify KB weight & distance if necessary

A. EMOM 10 min
5 MU
Hand Stand Stand

B. 4x3 Hang Squat Snatch
60% 60% 70% 70%

C. 15-20 Incline Bench Press
10 way Raise
Repeat 3 times

D. 3x15 Strict Pull ups
3x15 Behind the neck Press

E. 3x15 Ring Dips
3x15 Supine Pull ups

Frumos

Rest 2-3 minutes btw sets

ran to floodwall and back with Zac before class
Worked on jumping pulls up and tried to do negatives !