Four Rounds
1a. 300′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Round
4a. 18 Sledge Strikes
4b. 9 GHD Situps
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Four Rounds
1a. 150′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Rounds
4a. 18 Sledge Strikes (each)
4b. 9 GHD Situps
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift
Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Sandbag Shoulders
Four Rounds
2a. Max Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Sledge Strikes
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps
AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows
800m Run
50 GHD Situps