5 Rounds
15 Wall Balls
10 Lateral Burpees Over Bar
5 Hang Power Cleans

Rest 2:00

5 Rounds
15 Hang Power Cleans
10 Burpees
5 Wall Balls

MCx: 20/14, 135/95, 95/65

MAx: 14/10, 115/75, 75/55

MVx: 10/6, in+outs, 75/55, 55/35

GOALS + GUIDANCE: Complete all five rounds of the first triplet before resting two minutes and moving to the next. Go unbroken on the wall balls, stead […]

4 x AMRAP 3
17 KB Step up Overs
17 KB Sumo Deadlift High Pulls
17 Plank KB Drag Thru

Rest 1 Minute

MCx: 53/35

MAx: 35/26

MVx: 26/18

GOALS + GUIDANCE: With 1 kettlebell, complete the three movements as many times as possible in the three minute window. You’ll then rest one minute, and start the next round where you left […]

5 Rounds
500/400m Row
15 Strict Ring Dips

Rest 1 Minute

MAx: 400/350m, banded for 10 reps
MVx: 375/300m, 10 box dips

GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes to complete. Then, chip away at ring dips in sets of 6,5,4 or 10 and 5. Rest 1 minute between rounds so you can push your pace […]

10 x on the 3 minute

5 Toes to Bar
10 KB Swing
200m Run

MCx: 53/35

MAx: knee up, 35/26

MVx: v-up or leg lift, 26/18, 150m

GOALS + GUIDANCE: Keep the toes to bar and kb swings unbroken. Run the 200m in :60 or less. You’ll complete the intervals in 2:00, which will give you a :60 rest.