A.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
Turkish Get-up x 2-3 reps each arm
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats (with KB Goblet hold if possible)

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Single-Arm Kettlebell Row x 6-8 reps @ 2111
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups

A.
Four sets of:
Goblet Squat x 8-10 reps @ 3010
Rest 30 seconds
Weighted Pull-Ups x 2-3 reps @ 5111
Rest 30 seconds
Lateral Lunge x 8 reps each leg
Rest 30 seconds
Push-Ups x 8-10 reps @ 2010
Rest 30 seconds

B.
Five sets for times of:
16 Wall Ball Shots
8 Strict Pull-Ups
Rest 60 seconds