HF60
WORKOUT
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
 MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru ®h

(Score is Reps)

FINISHER
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike) 

SF45

STRENGTH
8-8-8
Push Press

(Score is Weight)

WORKOUT
FOR TIME
750m/500m Row

-into-

4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

HF30

WORKOUT
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold

(Score is Load)