A) 2 Rounds

1 Min Russian Kettle Swings (1 break)

1 Min 30 sec a side Pigeon Pose

1 Min Slow Assault

B) Every 2:30 x 5 Sets

4 Fast Power Clean and Push Jerk (Drop each rep from top and reset) No more then 1-2 sec between reps)

“Fitness”

4 Rounds

10 KB Dealift

5/arm Hang DB Clean and Jerk

30 sec/side Side Palnk

1 Min Rest

C) “The Cheese Plate”

6 Min AMRAP

15 Sit-ups

12 Wallball’s 20/14

9/7 Cal Assault

Directly into 1 min AMRAP Double Unders

3 Min Rest

6 Min AMRAP

15 Box Step Up 24/20

12 KettleBell Swings

9/7 Cal Assault

Directly Into 1 Min AMRAP Double Unders