WARM UP
2 Rounds | 10 Min Cap
20 x Mountain Climbers
10.10 x Single Arm Dumbbell Deadlifts
10 x Banded Good Morning
TRAIN
3 Rounds
6 x Dual Kettlebell Cleans + 4 x Kettlebell Hang Cleans
10.10 x Alternating Dumbbell Bicep Curls
70 Sec Plank Hold
1 Min Rest
PERFORM
For Time | 20 Min Cap
Buy In: 1km Ski/Row or 2km Bike Erg
8 Rounds
5 x Dual Kettlebell Cleans at 20/12kg
7 x Dual Kettlebell Front Squats
9 x Box Jumps
Buy Out: 1km Ski/Row or 2km Bike Erg