Each Round for Time


Grab a Lighter Kettlebell
10 Russian Swings
10 American Swings
10 Kneeling Reverse Cross Chops (each side)
7 Windmills (each side)
5 Lunges w/ Kettlebell Rotation Over Front Leg (each side)
10 Single Leg Deadlifts (each side)
10 Kettlebell Seated Cross Chops w/ Feet Off Ground (each direction)
5 Lunge w/ Kettlebell Reach toward Front Foot – chest stays up

Kettlebell chops
2×10 Each Side

Chest to Bar Pull-up – common faults video
Bar Muscle-ups – efficiency tips video

Kettlebell Swings (2,1.5)
Box Jumps
Calories on the Bike
Rest 2 Minutes

Each Round for Time

30= Chin Over Bar Pull-ups
20= Chest to Bar Pull-ups
10= Bar Muscle-ups

Level 2- 20-15- Chin over Bar, 10 C2B
Level 1- Ring Rows, Chin over Bar, Chest to Bar
ADV- Push-ups= Handstand Push-ups kipping, strict, deficit

Extra Work
1 . Every 2 Minutes for 12 Minutes
3-Position Snatch
-Low Hang
-High Hang

Rest 5 Minutes

2. 5×1 Snatch Balance
– Work up to a heavy load.

Hold each position for a 2 second count before completing the snatch.