Tabata #1 Max KB Russian Swings 24/16kg 3 Minutes Rest Tabata #2 Max Cal Cardio 3 Minutes Rest Tabata #3 Max KB Goblet Squats 24/16kg 3 Minutes Rest

5 rounds for time : 10x dumbbell deadlifts 22,5/15kg10x dumbbell front-rack walking lunges10x dumbbell front squats – Use two dumbbells

RX For time: 30x Russian KB swings 24/16kg150x double-unders30x Russian KB swings150x double-unders30x Russian KB swings

RX 20 minutes AMRAP : 10x push presses 52/34kg10x kettlebell swings 24/16kg10x box jumps 24"/20"

RX 4 rounds for time: 10x single-leg squats20x pull-ups30x push-ups1000m bike

RX 10 rounds for time: 100m double-KB farmers carry 24/16kg3x wall walks

RX As many rounds and reps as possible in 7 minutes of: 5x wall-ball shots 9/6kg15x double-unders – After each completed round, add 5 wall-ball shots and 15 double-unders.

RX 18-15-12-9-6-3 reps for time: Squat cleans 61/43kgLateral burpees over the bar

RX With a partner, complete as many rounds as possible in 21 minutes of: 30 cal row20x burpees over the rower10x power cleans 70/47kg

RX 20 minutes AMRAP : 50x single-DB box step-ups 22,5/15kg50x single-DB walking lunges100m single-DB carry – Carry the dumbbell anyhow