CLASS WORKOUT

AMRAP 5’  

30 squat jump
30 box jump over
Max toes to bar 

1’ rest 

AMRAP 5’ 

30 sit up
30 one dumbbell step up
Max toes to bar 

1’ rest 

AMRAP 5’ 

30 double kebtl russian swing
30 slam ball
Max toes to bar

ADVANCED ATHLETES

AMRAP 5’  

30 squat jump
30 box jump over
Max toes to bar 

1’ rest 

AMRAP 5’ 

30 sit up
30 one dumbbell step up
Max toes to bar 

1’ rest 

AMRAP 5’ 

30 double kebtl russian swing
30 slam ball
Max toes to bar



6x – 3’ rest 

3 bench press @ 85/90% 1RM
+
Max push up deficit (double dumbbell)



EMOM 9’
Min 1: 50s double kebtk rack carry @ 24/16
Min 2: 50s dball carry sur l’épaule
Min 3: 50s double ketbl farmer carry w/ fatz grip