LET’S GET PHYSICAL

6 Rounds of 3 minutes on and 1 minute off, of:
1. 200m Run Buy in
then max effort Alternating Dumbbell Devils Presses
2. 200m Run Buy in
then max effort Alternating Reverse Stepping Lunge
3. 200m Run Buy in
then max effort Toes to Bar

LET’S GET PHYSICAL

BuddyWOD
35 minute AMRAP
4 Double Dumbbell Hang Snatch
8 Air Squats
6 Double Dumbbell Shoulder to Overhead
12 Air Squats
8 Double Dumbbell Push Up
16 Air Squats
10 Double Dumbbell Hang Power Clean
20 Air Squats

Note:
-1 partner to be completing 200m Sled drag
- Score is total rounds performed

LET’S GET PHYSICAL

A. 18 minute AMRAP:
200 m Run
20 Hang Power Cleans 40/30kg
200 m Run
20 Front Squats 40/30kg
200 m Run
20 Thrusters 40/30kg

B. 2 Rounds for Quality of:
30 Dumbbell Strict Presses
30 Dumbbell Steppping Lunges
30 Dumbbell Squats

LET’S GET PHYSICAL

A1. Bench Press 5 | 8 | 0"
A2. Deadlift 5 | 8 | 3"

B. 2 Rounds of 21 - 15 - 9 Reps, of:
Kettlebell Swings
V - Sit Ups
Kettlebell Swings
Hand Released Push Ups
rest 4 minutes between rounds

LET’S GET PHYSICAL

A. 18 minute AMRAP, ascending in reps (4,8,12...) of:
Alternating DB Snatches
Burpees over Dumbbell
Dumbbell Thruster (L)
Dumbbell Thruster (R)
Alternating Single Leg V Sit Ups

B. 4 Rounds for Quality of:
25 KB Upright Rows
25 KB Cleans
25 KB Towel Bicep Curls (bring your own towel)
35 Banded Tricep Extensions
15 Diamond Push Ups

LET’S GET PHYSICAL

A1. 1 Strict Press + 3 Push Jerks 5 | 1 | 0"
A2. Strict Pull Ups/Ring Rows Max effort

B. Lockdown Ghost - 6 rounds FGB Style of:
1st Minute - Kettlebell Swing
2nd Minute - Burpees
3rd Minute - Double Unders/Jumping Jacks
4th Minute - Rest

LET’S GET PHYSICAL

A. Front Squat 5 | 5 | 3" in tempo 3 - 1 - 1 - 1

B. 17 minute AMRAP of:
200 m Run
7 Double Dumbbell Power Cleans
7 Burpees
7 Double Dumbbell Shoulder to Overhead

LET’S GET PHYSICAL

For time:
10 x 50 m Walking lunge
note: RX+ 10/5kg Overhead Plate Lunge