A. Three sets of:
Kneeling Kettlebell Halos x 3-5 reps each direction
Rest 45 seconds
Overhead Squat x 6-8 reps
Rest 45 seconds
Dumbbell Renegade Rows x 5 reps
Rest 45 seconds
B. Three rounds for time of:
15 Strict Handstand Push-Ups or Seated DB Presses
20 Alternating Front Racked Reverse Lunges
C. Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)
Rest Day