20 RFT
15 Swing
5 Goblet Squat
3 Push-ups
EMOM 15-20
Double Bell
2 Clean
1 Press
3 Squat
30 Reps for time
1 Push Up
1 Renegade Row
1 Push Up
1 Renegade Row (other side)
Maintain grip on both kettlebells and jump to your feet (like a burpee) with bells being in position for a Deadlift (so feet outside the bells)
1 Clean and Press
1 Squat
Un-rack and lower the bells to the outside of each foot (bending both knees to do so return to start position and repeat
3-5 RFT
5 Swing
5 Snatch
5 Clean and Press
5 Squat
1 Get Down
For Time
44 Air Squats
44 Kettlebell Complexes (Double Bell)
(1 Deadlift + 1 Clean + 1 Thruster)
44 Burpees
21-15-9
Burpees
Kettlebell Swings, 53 lb
20-18-16-14-12-10-8-6-4-2
Burpees
Kettlebell Swings, 53 lb
5 Rounds
15 Burpees
15 Kettlebell Swings, 53 lb
3 Rounds
5 reps/side; Single Arm Clean and Thruster
5 reps/side; Anti-Lateral Flexion Squat
5 reps/side; Anti-Lateral Flexion OHP
5 reps/side; Suitcase Deadlift
5 reps/side; Single Arm Swing
Rest 1 Minute Between Rounds
More to come;