A) 3 Sets
Stiff Single Legged KB Deadlift x5 ea. leg
Single Arm KB Clean x5 ea. arm
Gymnastic Kip x5
Wall Squat x5 w/2 sec pause in the bottom
B) 3 Rounds for time of:
20 Wall Ball (20/14)
10 Alt DB Snatch (55/35)
rest 5 min
For Time:
21-15-9-6-3
Kettlebell Farmers Deadlift (55/35 ea. hand)
Thruster (75/55)
rest 5 min
2 Rounds for time of:
20 Wall Balls (20/14)
20 Pull-ups
This was a lung burner today and the early groups really set some awesome times that the evening classes will have to work to reach!