1 ROUND

200m Run

25’ High Kicks

25’ Walking Samson Stretches

40 Single Unders

20 Single-Single-Double Unders

200m Run

Into…

1-2 ROUNDS (Time Permitting)

8/8 Single KB DL

:30/:30 Front Rack Hold

:30 Plank

5 Slow Narrow Push Ups

:20 Deadhang

:20 Top of Ring Hold

:20 Bottom on Ring Hold

:20 Top of the Ring Hold*

:20 Bottom of the Ring Hold*

:40 Dead Hang

1:00 DBL KB Front Rack Hold

*If unable to complete on rings complete Top/Bottom of the Box Hold.

-Rest As Needed b/t Sets-

(No Measure)

100 Double Unders

400m Run

200m KB Farmer Carry (70/53)

15 Ring Dips

(Score is Time)

KG KB: (32/24)

150 Single Unders

400m Run

200m KB Farmer Carry (53/35)

15 Dips*

*Option for Rings, Box, or Bench.

(Score is Time)

KG KB: (24/16)

1:00/1:00 Couch Stretch

10/10 Single Leg Glute Bridge-Ups

1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)

1 Power Clean

+

1 Hang Power Clean

*Build to a Moderate-Heavy Weight.

(Score is Weight)

Tuck-Ups*

*Hold Plank during :10 OFF.

(No Measure)