Work out of the Day A. Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (heavy) 20/15 Ring Dips B. In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (24/16 kg) 15 Wall Ball Shots (20/14 lbs) C. Cash out
Work out of the Day A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 B. Complete
Work out of the Day A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 18.104.22.168 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 B. Three rounds for time of: 10 Power Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″)
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