Warm Up

(15 min)

• 100 Single Unders + 1 Round of: 20 air squat-calf raise + 10 Russian push ups
• 100 Single Unders + 2 Rounds of: 2/2 1/4 get ups + 10/10 KB windmills
• 100 Single Unders + 1 Round of: 20 KB strict sit ups + 10 groiners
• 100 Single Unders + 2 Rounds of: 10/10 KB snatch + 5/5 SL KB RDL

–then-

1 Round of:

• 12 KB Good Mornings
• 12 KB Burpee Swings

Strength #1 (15 min)

a1. 4×10 bench press

a2. 4×10 leg drops

a3. 1 length traveling db lunges to db bicep curl

Strength #2 (10 min)

b1. 3×12 KB push ups

b2. 5/5 SA DB hang snatch

b3. 10/10 SA KB sit-ups

METCON

20 Min Amrap (Teams of 2)

Buy In = 20 Barbell Deadlifts (85/115)

• RND 1: 3 KBS + 3 over the bar jumps + 3 wall ball
• RND 2: 6 KBS + 6 over the bar jumps + 6 wall ball
• RND 3: 9 KBS + 9 over the bar jumps + 9 wall ball
• Adding 3 reps every round

Cash Out = 20 Barbell Deadlifts (85/115)

***You – go – I – go style after full round is complete by person 1 then person 2 completes before moving onto the next round. With 2 minutes left Rounds are done then both partners cash out.