15min Barbell Work
WOD
6 Min AMRAP:
6 KB box step overs (2×45/26)
12 Russian KB (70/53)
-3 min rest-
5 Min AMRAP:
5 KB box step overs (2×45/26)
10 Russian KB (70/53)
-3 min rest-
4 Min AMRAP:
4 KB box step overs (2×45/26)
8 Russian KB (70/53)
-2 min rest-
90 sec ME box step overs (2×45/26)
Right into
90 sec ME Russian KB (70/53)
*score is total rounds and reps including ME of both movements
FitWOD
18min AMCAP with Partner
**Alternating Assault Bike/Rower Calories-write down calories each round
***5 Burpees
10 Ball Slams
15 SLSU
20 DU’s (2x Singles)
***Switch with partner after completing movements, total calories is your score
