Run 500m
10 Thrusters (95/65#)
Run 500m
10 Pull-ups
Run 500m
10 Kettlebell Swings (53/35#)
Run 500m
10 Mule Kicks
Run 500m
10 Sprawls
Run 500m
10 Thrusters
Run 500m
10 Pull-Ups
Run 500m
10 Kettlebell swings (53/35#)
Run 500m
10 Mule Kicks
Run 500m

10min AMRAP #1:
10 Burpee Box Jumps (24/20”)
25 Double Unders

10min AMRAP #2:
100ft Bear Crawl
Hurdle Pass (over only)
15 V-Ups

-Med ball cleans (20/16#)
-Ring Row
-Slambell sit-up (30+/20+)
-Rope Climb- ONLY ON EVEN ROUNDS

Run 400m
30 Power Cleans (75/45#)
30 Dumbbell Push Press (30/20#)
Run 400m
30 Pull-ups
30 “Triangle” Push-ups
Run 400
30 Med ball seated twist (20/16#)
30 Kettlebell SDLHP (53/35#)

Turkish Get-ups (10min time limit. Goal is to reach a max weight for the get-up)
Then,
15-min AMRAP:
-Ladder Drill
-7 Dumbbell Front Squats (30/20#)
-Hurdle Drill
-7 Power Snatches (95/65#)
-Ladder Drill
-7 Kettlebell Jumping Jacks (53/35#)

Come into any of our locations for the “hardest” workout you’ll ever love.

And bring a friend today, because it’s FREE

SKILLS + AMRAP =

Pull-up Skills: Regular Grip, Reverse, Wide, Narrow, Mt Climber Right & Left
(Perform 3 reps of each grip, for 5 rounds with a partner)
Then,
15min AMRAP:
-20 Walking Lunge Steps
-5 Burpees
-20 Walking Lunge Steps
-5 Handstand Push-ups

20 Minute time limit for:
Deadlift: 5, 5, 4, 4, 3, 2, 1, 1
Then,
2-Rounds for time
-25-yd Walking Swings (53/35#)
-25 Plate Wipers (45/25#) (R/L=1)

(10-minutes of as many 1-Arm KB Snatches as you can, 53/35#)
*Score is amount of reps in 10 minutes.

Then,
1-mile run for time

10 rounds for time:
-10 Thrusters (95/65#)
-10 Ring Dips
-30 Double Unders