Workout:
1
5x KB Clean + 5x KB Jerk +
2:00 minute Row @ >500m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min Rest period above)

2
10x Heavy Goblet Squat +
2:00 minute AirDyne (15sec Hard/15sec Less Hard) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min Rest period above)

3
8x Pull-up +
8x Push-up +
8x KB Swing @ 53# +
8x Sit-up +
60sec OH Hold @ Slosh Pipe
Three Sets, Rest 1 minute between each

Workout:
10 minute Row @ Easy Pace
Then:
5x Deadlift @ Bodyweight +
10x Push Press @ 35-50% BW
Max Rounds in 12 minutes
Then:
4x15m Farmer Carry +
15m KB Bear Crawl +
15m OH Carry
Three Rounds
Then:
“AirDyne To Hell”:
Team AirDyne Ladder
50-40-30-20-10 calories

10 minute Row @ Easy Pace
Then:
4x (15sec Work/15sec Rest) Mountain Climber
Then:
2x20 Squat
2x10 Jump Squat
Then:
Jump Letters:
3x “T”
3x “W”
3x “V”
Then:
KB Swing Progression:
10 reps @ 44#
10 reps @ 53#
10 reps @ 70#
Two times through
Then:
Dumbbell Complex (SPEED):
6x Biceps Curl +
6x Bent Over Row +
6x Upright Row +
6x Press +
6x Front Squat Push Press +
6x Hi-pull from floor
Max Rounds in Two minutes
Three total sets Short Rest between each
Then:
Team Whip Smash:
4x 30sec Work Periods
Rest while partner goes
Then:
5x5 Off Box Squat