***Daylight savings time, get your extra hour of rest!***
7 Muscle ups
7 Squat Clean Thrusters (115/165)
Row 25/30 Calories
15 Burpees over the Rower
3×8 Front Rack Step ups – you choose the weight
*Trailing leg should not contribute.
1) 2 x 100m 1-arm Over Head KB Walk (53/70)
Carry a 53/70# kettlebell in one hand over your head with your arm locked out for 100 meters without switching hands or stopping. Once the 100m are done switch hands and go again – that is one set. Rest as needed and do the whole thing again.
2). 2 x 200m KB Baby Walk (53/70)
Carry a single heavy kettlebell on your chest with your arms crossed. Walk 200 meters without letting the KB slip down below your chest. Once the 200m is done, rest as needed and do it again.
3) 2 x 200m 1-arm Farmers Carry (53/70)
Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Once the 200m is done, switch hands and go again – that is one set.