5 Rounds x AMRAP 3:
60 Double Unders (SU)
20 Jumping Lunges
Max Rounds of Single Dumbbell "Macho Man" (Kettlebell)

Rest 1 Minute Between Rounds

Single Dumbbell "Macho Man" (3 Reps Each Side)
1 Round of Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

6 x 8. alternating legs

Go every 3:00

”Nasty Nancy”

5 kierrosta
500m juoksu
15 valakyykky
15 yleisliike tangon yli

3 rounds
10/8 cal bike or row
10 Romanian deadlift with empty barbell
8 banded pull apart

Bent over row
Every 1:30 x 6
6-8 reps

• keep weight the same throughout
• weight should be what you can do 6-8 reps unbroken each round

Run 8x 400m

Run 8 x 400 m, 90 min rest in between

For time: 10 rounds “Holleyman”
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
10-15 band pull aparts / Ring Rows
5 inch worm with push up
5 wall squats
3 barbell snatch grip pp behind neck + 3 ohs + 3 snatch balance