12 minute EMOM…
1 minute: 12 Kettlebell Swings (70/53 lbs)
2 minute: 8 Single Arm Kettlebell Presses (53/35 lbs) (each arm)
3 minute: 9 Single Arm Turkish Sit-ups (53/35 lbs) (each side)
“The Chief”
5 cycles of Max Rounds in 3 minutes of…
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
— Rest 1 minute —
For Time…
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Shoulder Press (pick weight)
Strict Pull-ups
In Partners,
3 Rounds for Time…
Partner 1 performs
10 Overhead Squats (95/65 lbs)
10 Ring Dips
500m Row
then,…
Partner 2 performs
10 Overhead Squats (95/65 lbs)
10 Ring Dips
500m Row
6 Rounds for Time…
15 Wall Balls (20/14 lbs)
8 Kettlebell Swings (70/53 lbs)
For Time…
10x 100m Sprints
*Rest based on training goals*
