2-3 Sets, For Quality
200m Run or 1:00 minute Machine Choice
5/5 Kettlebell Halos
5/5 Single Arm Bottom Up Kettlebell Press
7 Inchworm Push-Ups
9/9 Single Kettlebell Front Rack Contralateral Step-Up

Strength
Push Press
Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the
second set to around 60% and complete 10 reps. We will continue this for 3 waves of
this style loading pattern, with the option to increase weight on each wave.
Big points of focus today are to keep a vertical dip and drive, while keeping the barbell
high on the chest and close to the body as we drive overhead in a vertical pressing
pattern. Finish directly over midline and create a strong stable locked out position.

Every 2:00 minutes, Until Failure (10 round/20 minute cap, read details below)
200m Run
3* Burpee Box Jump Overs 24/20”
*Increase Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
10 round cap

Primary Objective: Achieve 6+ Rounds
Secondary Objective: Keep each run in under 1:00 minute to complete
*IF THE CLOCK CATCHES YOU and you would like to keep going until the 20 minute mark, just take 2 minutes off, 3 or 6 buprees off) and start another round.