21-15-9 reps:
315 pound Deadlift
30" Box jump

4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat

Three rounds of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

Pull-up 5x5

• PARTNER WORKOUT - For Time (30 minute time cap):

• 27-21-15-9 repetitions of:
- Burpees
- DB Reverse Lunges @ 50/35 lbs. (per leg, so 54/42/30/18 total reps)
- Box Jumps with Step Down @ 24/20 in.
- DB Squat Cleans @ 50/35 lbs.
- Burpee Box Jumps @ 24/20 in.
- DB Thrusters @ 50/35 lbs.

• Notes - The reps for each movement are total between you and your partner. Scale the weight for DB Lunges, DB Squat Cleans, and DB Thrusters if needed. Split reps between you and your partner and break up your sets as you see fit. Pick numbers that will allow you to stay continually moving with as minimal rest time as possible.

• Score = Time upon completion of the last round or number of reps that you and your partner completed within the 30 minute time cap.

HAVE FUN AND ENJOY YOUR SATURDAY!

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

3x10 Front squat with pause at the bottom

Friday