Workout of the Day

5 Squat Cleans (Heavy)
100m Front Rack Carry (2 DB or 2 KB)
5 weighted strict pullups*immediately followed by max UB set of push-ups
20 Russian Twists

Record squat clean weight every round

Movements:

Clean | Hang Squat Clean | Kettlebell Swing | Pull-up (Kipping) | Pull-up (Strict) | Push Up | Squat Clean

At Home

VIDEO : https://vimeo.com/434805644/7e27efa41e

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Movements:

Kettlebell Swing | Sit-up

4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups

(Score is Weight)

Movements:

Turkish Get Up

ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders

(Score is Each Set for Time)

Movements:

Dumbbell Swing | Jump Rope (Double Unders) | Kettlebell Swing | Push Up | Run

AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*

*1 Rep = L + R

(No Measure)

NCMOBILITY VIDEO
https://vimeo.com/545253662/c8854162d3

Movements:

Deadlift