LET’S GET PHYSICAL

A. 5 Rounds for Quality of:
7 Deadlifts (60% +)
10 Half Kneeling DB Presses (L)
10 Half Kneeling DB Presses (R)
10 Single Leg DB RDL (L)
10 Single Leg DB RDL (R)

B. 16 Minute AMRAP of:
30 Double Unders
15 Push Ups
15 Kettlebell Sumo Deadlift High Pulls
30 Alternating Leg V-Sit Ups

LET’S GET PHYSICAL

A. Front Squat
4 | 8 | 3"
Note : 78% of previous 4 rep max

B. 40 - 30 - 20 - 10 Reps for Time of:
Kettlebell Swings
Burpees
Toes to Object
Single Leg Shoot Throughs

LET’S GET PHYSICAL

A. 10 Minute AMRAP of:
10 KB Hang Clean and Jerk (R)
10 KB Hang Clean and Jerk (L)
10 Strict Pull Ups

B. 10 Minute AMRAP of:
200 m Sandbag Bearhug Walk
20 Air Squats

C. 10 Minute AMRAP of:
100 m KB Waiters Walk (R)
100 m KB Waiters Walk (L)
10 Tire Flips

note: 3 minutes rest between AMRAP's

LET’S GET PHYSICAL

Buddy WOD

30 minute AMRAP of:
30 Devils Presses 22.5/15 kg
20 *Regionals Standard Lunges 22.5/15 kg
10 Wall Walks

note:
-*Regionals Standard = 1 DB Overhead + 1 DB on Shoulder
- One partner to be completing 200m Sandbag Run

LET’S GET PHYSICAL

With a continous running clock for 20 minutes, perform:

00:00 - 6:00 AMRAP of:
5 Strict Press
5 Front Squats

07:00 - 13:00 AMRAP of:
5 Front Squats
7 Push Ups

14:00 - 20:00 AMRAP of:
5 Thrusters
9 Burpees

note: use 1 Barbell 50/35kg, score = total reps performed

LET’S GET PHYSICAL

9 Rounds of 3 minutes on, 1 minute off, for reps of:

Round 1: 
200 m Run
Max effort Deadlift 80/60 kg in remaining time

Round 2:
200 m Run
Max effort Kettlebell Swings in remaining time

Round 3:
200 m Run
Max effort Toes to Bar in remaining time

LET’S GET PHYSICAL

A. 17 Minute AMRAP of:
17 Hang Power Cleans 50/35 kg
17 Push Ups
17 Shoulder to Overhead 50/35
17 Burpees

B. 3 Rounds for quality of:
30 Barbell Upright Row
30 Dumbbell Hammer Curls
30 Banded Bicep Curls
30 Banded Tricep Extensions

LET’S GET PHYSICAL

A1. 2 Push Press + 3 Push Jerk 6 | 1 | 0"
A2. L Sit Holds 6 | 5 - 30 Seconds | 3"

B. For time of:
120 Double Unders
60 Double Dumbbell Push Press
60 Double Dumbbell Push Up
120 Double Unders