Kettlebells

3,3,3,3,3, 3, 3, 3

• Back Squat (increasing weight)
• Broad Jumps

5 rounds for time

• 25m Double KB Back rack Walking Lunges (40lb / 25lb)
• 5 kb Squat Cleans
• 3 KB Push Press

25 min AMRAP

• 800m Run
• 21 Sit-ups
• 12 KB Swings
• 9 Pull-ups

5 Rounds for time

• 200m Run
• 20 KB Push Press (2 x 35/35)
• 20 Cal C2 Bike

For Time

Buy in: 2,000k C2 Bike

10 Rounds of

• 5 x Toes to Bar
• 3 x KB Swings (heavy)
• 1 x heavy clean and jerk

Cash out: 2,000k C2 Bike

4rds For Time

• 800m Run
• 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

12, 10, 8, 6, 4. 2

• Alt 1 arm swings
• 1 arm KB thrusters (split reps between each side)
• Lunges with KB. (split reps on each side)
• 10/8 Cal Assault Bike

KB Complex 10,9, 8,….1

• Swings. (53/35)
• 1-arm Overhead March (each arm)
• Hang Cleans Each Arm
• Squats

12/10 Cal Assault bike Between rounds

Knee Strengthing

• Knees Ability Zero programming

5 rds for time

• 500m Row
• 10 KB Swings (53/25)
• 5 x Single Arm Push Press Each Arm

21 min ALT EMOM

• 10 – 15 cal Assault Bike
• 10 – 15 cal Sky Erg
• 10 – 15 Kettlebell Swings (53/35)

Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.