Skill: Toes to Bar/Review the stations


Strength: Every 3-mins for 15-mins 

5/5 Kettlebell Front Rack Bulgarian Split Squats (1 Foot on box)

8 Good Mornings from the Rig (Keep the weight light) 

20 Unbroken Russian Kettlebell Swings (These should be unbroken (x) 5) 

How to Scale: 

KB FR B.Split Squats: Lower the height of the box/Take away the KB/or Just do lunges 

Barbell Good mornings: Super Light weight on the Barbell/Empty B. Bell/ Hug KB and perform GM 


10-min AMRAP 

3 Deadlifts

6 Box Jump Overs 

9 T2B 


Goal= 7+ Rounds


L1: 315/225, 30″/24″, T2B 

L2: 225/155, 24″/20″,T2B 

L3: 135/95, 24″/20″ (Step-Overs), K2E 

L4: HEAVIER than NORMAL Single KB DL, 20″/17″, 18 Ab-Mat Sit-ups