3
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FT: Deadlifts, Echo Bike Calories, and Burpee Box Jump Overs
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4
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AMRAP 7 mins: Power Cleans and Strict Handstand Push-ups
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5
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Strict Press 5-5-5-4-3-2
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6
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Back Squat : 5x5 at 85% 1RM
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2 RFT: Single Kettlebell Rack Lunges, Pull-ups and Toes-to-bars
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10
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1 Clean + 1 Hang Clean + 2 Front Squat : 1 Rep Max
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Chipper: Rope Climbs, Snatches, Burpee Box Jump Overs and 5 more
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12
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AMRAP 20 mins: GHD Sit-ups, Single Dumbbell Hang Clean & Jerks, and Echo Bike Calories
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Every 2 mins for 14 mins: Power Cleans, Hang Squat Cleans, Front Squats and Handstand Walks
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Every 2 mins for 14 mins: Power Cleans, Hang Squat Cleans, Front Squats and Handstand Walks
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21-15-9: Power Cleans and Burpee Box Jump Overs
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14
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10 RFT: Kettlebell Swings, Double Unders and Unbroken Wall Balls
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Echo Bike : 5 mins
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Row : 1x 5 mins
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15
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AMRAP 7 mins: Deadlifts, Bar Facing Burpees and Strict Handstand Push-ups
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Every 3 mins for 15 mins: Sandbag Throw Over Shoulders, Sandbag Reverse Lunges and Ring Dips
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AMReps 3 mins: Kettlebell Walking Lunge
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