Repeat 5 Times:
Round 1
Hand to Hand Sumo Deadlift
Figure 8 to a Hold
Round 2
Get Up Sit Up
Russian Twist
Round 3
Press
Snatch

Heavy Press
Figure 8 to a Hold
Rows
Side Bends
Farmer’s Walk

Work for 45 seconds, rest for 15 seconds and rotate.
Figure 8 to a Hold
Ropes
Tactical Lunges
Plank
H2H Swings

 Find a partner.  Work 5 minutes per station.
Ring Rows / Push Ups
Figure 8 to a Hold / Plank Hold
Partner kettlebell Swing Ladders x 5, 10, 15
Barbell Military Press Ladders 1, 2, 3, 4, 5
Tailpipe!

Repeat 5 times.
Long Cycle Clean and Push Press
Figure 8 to a Hold
One Arm Rows
Hip Drop Plank
Farmers Walk

Repeat 5 times.
Long Cycle Clean + Push Press
Figure 8 to a Hold
Crush Curl
Plank
Farmer’s Walk

As Many as possible in 8 minutes.
Renegade Rows x 6 per side
Russian Twist x 20
As Many as possible in 8 minutes.
Windmills x 6 per side
Figure 8 to a Hold x 20
As Many as possible in 8 minutes.
Military Press x 6 per side
Swings x 20

Heavy Press
Figure 8 to a Hold
One Arm Rows
Cross Body Mountain Climbers
Walking Lunges

Repeat 4 Times.
High Pull to a Snatch
Press
Goblet Squat
Figure 8 to a Hold
1 Arm Rows
Russian Twist
Superplank to a Pushup

Repeat 5 Times:
Heavy Press x 1, 2, 3
Figure 8 to a Hold
One Arm Rows
Elbow Touch Plank
Lunge 50 feet