LET’S GET PHYSICAL

A. 5 x Every 4 minutes on the minute - Big Clean Complex
High Hang Clean
Hang Clean + Squat Clean
Push Press
High Hang Clean
Hang Clean + Squat Clean
Push Jerk
High Hang Clean
Hang Clean + Squat Clean
Split Jerk
Note: Barbell isn't put down once it is picked up

B. 15 minute AMRAP
35 Double Unders
25 Air Squats
15 V Sit Ups
5 Double Dumbbell Devils Press

LET’S GET PHYSICAL

A1. Bench Press 6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups 6 | Max Effort | 3"

B. 20 minute FGB Style of:
1st Minute: Burpees
2nd Minute: Single Leg Shoot Through
3rd Minute: Hand Release Push Ups
4th Minute: DB Weighted Reverse Stepping Lunge
5th Minute: Rest

LET’S GET PHYSICAL

A. 2 Rounds for time of:
800 m Run
50 Alternating Dumbbell Snatches
50 Ab Mat Sit Ups

B. 4 Rounds for quality of:
25 Close Grip High Pulls
25 Hang Muscle Cleans
25 Barbell Bicep Curls
25 Banded Tricep Extensions

LET’S GET PHYSICAL

HAPPY KINGSDAY!
Partner 32 minute AMRAP of:

Buy in: 54 Burpees Each (King is 54)
then in remaining time AMRAP of:
5 KB Hang Clean and Jerk (L)
5 KB Hang Clean and Jerk (R)
10 Push Ups
15 Kettlebell Swings
20 KB Goblet Squats
Partner 1 to Run 400 with Sandbag

LET’S GET PHYSICAL

A. 20 minutes to find your 4 rep max Front Squat

B. 3 Rounds for time of
20 Double Dumbbell Hang Power Clean
200 m Run
15 Double Dumbbell Shoulder to Overhead
200 m Run
Rest 1 minute

LET’S GET PHYSICAL

For time:
100 kcal Row
90 (air) Squats
80 Abmat Sit-ups
70 Push-ups
60 (Jumping) Lunges (every jump = 1 rep)
50 kcal Row
40 Burpees
30 V-ups
20 (strict) Pull-ups
10 Sandbag to Shoulder

LET’S GET PHYSICAL

In groups of 4
5 rounds for time of
1 minute Ring Dips
1 minute Back Squats for Volume (weight x reps = score)
1 minute Ass. Bike for kcal
1 minute rest

LET’S GET PHYSICAL

For time of:
600m Run
60 Barbell Thrusters (20/15 kg)
30 Strict Pull Ups
60 Barbell Thrusters (20/15 kg)
600m Run
Time Cap 20 minutes