FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Partnered Leg Toss x 15-20 reps
Rest 45 seconds
B. Three sets for times of:
500 Meter Row
Dumbbell Thrusters x 10 reps
Burpees x 10 reps
Rest 3 minutes
AIM
A. Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps (choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes
B. Three sets for times of:
500 Meter Row 135/95 lbs
Thrusters x 5 reps
Burpees x 10 reps
Rest 3 minutes
SPORT
A. Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Russian Kettlebell Swings x 10-15 reps
Rest 3 minutes
B. For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up