Kettlebells

5 minutes Per Station 1 min rest between

Use 50# Dumbbell or kettlebell

• 50 goblet squat + 400m rub
• 50 empty bar hang snatch + AMRAP air squats
• 50 thrusters + 90-second plank
• 50 KB Swings + 40 push press (20 each arm)

3 Rounds w/ 35kb

• 12 x Floor Press (each arm)
• 12 x Z-Press
• 12 x Hand Release Pushups
• 2 Turkish Get-ups

16 Min Alt EMOM

• 12 Cal Assault Bike
• 1 Round of KB DT (2 35lb KB)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Should-to-overhead

Running

• 3:00 min Fast Pace
• :30 sec Jog
• 1:00 min Fast Pace
• 1:00 sec Jog

18, 15, 12, 9, 6, 3 For Time

• Squat Clean Thrusters (50lb)
• Run 200m
• Toes-to-bar

2 Rounds For Time

• 800m Run Forward
• 400m Run Backward

2 Sets of 2 Rounds of E1.5MOM with 1 min rest between sets

• 20 Squats (50lb)
• 20 Squats (80lb)

Also complete 50 Air Squats within the rounds. Break up as needed.

6 Rounds

• 1 Min Run (around your 400m effort)
• :30 Second Active Recovery (Walking around)
• 1 Min Run Back to Start
• 2:30 Min Active Recovery
  • Complete 40 Air Thrusters During Recovery

6 Rounds

• 2 Min AMRAP
  • 15 Cal Assault Bike
  • 15 Step-ups (20″)
• 2 Min Rest

20 Min E4MOM

• Run
• 8 Toes-to-bar
• 8 Plyometric Pushups
• 8 Weighted Lunges (80/50lb ball)
• Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP

• 3 Jumping Squats with 50lb MedBall
• 1 Explosive Tire Flip

20 Min AMRAP

• 30 Yard Tire Pull

Partner Workout for Time

• 400m Overhead Carry (80# Med-Ball) – Share the Work
• 30 pull-ups
• 50 Thrusters (50lb db)
• 50 Swings (50lb db)
• 800m Run Both Run

60, 40, 30, 20, 10

• Ski-Erg / Band Pull Downs
• Kettlebell swings