Amrap 15 minutes of:

10 Double-unders

30 Single Turn

10 Walking Lunge Steps

10 Sit-ups

“The Seven”

7 Rounds for time, or not:

7 Elevated Push-ups

7 Thrusters, 85/65

7 Knees-to-elbows

7 Deadlifts, 145/125

7 Burpees

7 Kettlebell Swings

7 Pull-ups

08.10.2022 | REST DAY

REMEMBER.RESTORE.RESET.

3 Rounds for time of:

12 Hang Power Cleans, 95/65

12/8 Calories, Air Bike

-Rest 3 minutes, then…

3 Rounds for time of:

9 Hang Power Cleans, 95/65

9/6 Calories, Air Bike

Or use a 40% of 1RM

One Sled Push

5 calorie Row

20 minutes

F3| MOBILITY.MECHANICS

Every 3 minutes for 4 cycles:
The Bella Complex
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead or

1 Thruster

“Nancy”

5 Rounds for time of:

400m run

15 Overhead Squats, 95/65

3 Rounds:

20 Double-under

60 Single Turn

3 Floor Pulls

10 GHD Situps

08.03.2022 | REST DAY REMEMBER.RESTORE.RESET