LET’S GET PHYSICAL

A. 14 minute Every 2 Minutes On the Minute perform:
3 position Clean (Hi Hang, Hang and Ground) + Jerk

note: Increase weight across sets

B. 5 rounds for time of:
15 Thrusters 40/30 kg
15 Calorie Row

LET’S GET PHYSICAL

A. Bench Press
5 | 8 | 2"

B. 16 minute EMOM of:
1st minute: 8 Dumbbell Rows ( 8L + 8R )
2nd minute: 3 Wall Walks
3rd minute: 10 Ring Dips
4th minute: 12 Burpee onto Plate

LET’S GET PHYSICAL

A. Back Squat
5 | 3 | 3"

B. 4 rounds of 2 minutes on/ 2 minutes off:

Buy in: 
- 2 Rope Climb Ascents
- 9 / 7 Ski Erg Calories

then Max effort Overhead Squats 50 / 30 kg in remaining time.

note: score is total number of Overhead Squats performed

LET’S GET PHYSICAL

A. Strict Press
5 | 5 | 2"

B. Push Jerk
4 | 4 | 2"

C. Split Jerk
3 | 3 | 3"

D. 10 min AMRAP of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

LET’S GET PHYSICAL

In teams of 3 pax

40 minute AMRAP of:
800m. Run with Jerry Can (together)
60 Kettlebell SDHP 32/24 kg
60 Goblet Squats 32/24 kg
20 Rope Climb Ascents

Note: One med ball between a group and it can't hit the ground once picked up

LET’S GET PHYSICAL

A. 16 minutes to Establish a Heavy Complex for the day:
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

B. 5 rounds for time of:
20 Alternating Dumbbell Snatches 22.5/15 kg
10 Burpee Box Jump-overs 24/20 inch
5 Bar Muscle Ups

LET’S GET PHYSICAL

A. 10 minute EMOM:
1st minute: 50 seconds Sandbag bearhug hold
2nd minute: 15 Toes to Bar

B. Weighted Push Ups
5 | 12 | '90

C. Band Pull Aparts
3 | 15 | '60

D. For time of:
100 Kettlebell Swings 32/24 kg
*Every break = 10 Wall Balls