Tabata KBS & Sit-ups

8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice

Run, Burp, Squat

3 Rounds:
With 4 Minutes on the Clock:
400 Meter Run Buy-in
With Remainder of 4 Minutes, AMRAP of:
10 Burpees
10 Air Squats

Clean Complex EMOM

For 8 Minutes – Every minute, on the minute:
1 Hang Power Clean
1 Front Squat
1 Squat Clean
*Build throughout, up to 80% of clean 1RM

ROMWOD

We’ll close out class with ROMWOD

2 Rounds with Rest

2 Rounds
4 Minute AMRAP of:
10 Handstand Push-ups
15 Goblet Squats (50/35)
10 Calorie Row
*Rest 2 minutes between rounds

Back Squat E2MOM

Every 2 Minutes, on the minute – Back Squat:
#1: 5 reps @ 65%
#2: 4 reps @ 70%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 5 reps @ 75%
#6: 5 reps @ 75%

Endurance WOD (7:45am)

15 Minute AMRAP:
100 Double Unders
200′ Farmer Carries (50/35)
20 V-Ups

10 Minute Double Jump

10 Minute AMRAP of:
80 Double Unders
10 Knees-to-Elbow
10 Box Jumps (24/20)
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