Warm-up
Kettlebell Complex
3 sets
5 Hang Squat Cleans Each Arm
5 Goblet Lunges Each Leg
10 American Swings
10 Goblet Kang Squats
Weightlifting
Back Squat (5,3,1,1,1,1)
Set 1: 5 @65-70%
Set 2: 3@75-80%
Set 3: 1@85-90%
Set 4-6: 1@90-95%
*20 min to complete
Metcon
Metcon (3 Rounds for reps)
3 sets for Reps
On a 2:00 clock
20 Burpees
ME American KBS (1.5/1)(Rx+ 2/1.25)
Rest 2:00
