Day 1
4 rounds not for time:
Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m
20 HEAVY Russian Kettlebell Swings, 53/35 lbs
Plank Hold, 1 min
Fran
21-15-9
Pullups
Day 2
ThrustersComplex Wednesdays!
Every 2 minutes
1 Power Clean + 3 Push Jerks
Row 4 km
This is an all out effort for time.
Day 3
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
5 RFT
18/15 Cal Bike
15 OH Squats 55/85Sweaty Fridays
Day 4
50-40-30-20-10
Kettlebell Bell Swings
Situps
Double Unders
Rest as Needed
50-40-30-20-10
Goblet Squat
Wall Walks (Divide by 10)