Warm Up:

Easy 7 min AMRAP: --8 single leg kettlebell deadlift/side --8 single arm kettlebell clean/side --8 single arm kettlebell push press/side --50 single unders

5 RFT: Dumbbell Clean & Jerks and Burpee Pull-ups

5 rounds for time of: 15 Dumbbell Clean & Jerks, 55/35 lbs 15 Burpee Pull-ups

Goal: sub 15 mins Garage Version: same

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Scaled Version:

5 RFT: Dumbbell Clean & Jerks and Burpee Jumping Pull-ups

5 rounds for time of: 12 Dumbbell Clean & Jerks, 45/30 lbs 12 Burpee Jumping Pull-ups

Goal: sub 15 mins

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Optional Accessory Work:

3 RFT: Air Squats, Sled Pushes and Farmers Carries

3 rounds for time of: 25 Air Squats Sled Push, pick load, 50 m Farmers Carry, 100/70 lbs, 100 ft

Sled Push- heavy Just get it done, rest as needed between rounds if you want.

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Post Workout:

Easy recovery bike or row 5-10 mins Roll/smash IT bands