Wednesday

– Each round, you will complete 1 row and 1 set of kettlebell swings. With the remaining time, you will accumulate as much distance on your hands as possible.

– The row should take less than 2:00.

– The kettlebell swings are American swings that finish overhead each rep. These should be performed at a weight that athletes can complete unbroken each round and should take less than 1:00.

– For the handstand walk, mark off 5ft. sections. Each fully completed 5ft. section will count as 1 rep. You can mark out just one 5ft. section and go back and forth or mark out up to 25ft. of 5ft. sections. Each walk should start with both hands behind a line, and finish with both hands clearly over a line that follows.

– Score: Record number of reps (5ft. sections) completed each round. Your overall score will be total reps over the 5 rounds.

Modifications

30/21 CALORIE ROW

– Reduce Cals

– 30/21 Cal Bike Erg

– 21/17 Cal Assault or Echo Bike

– 21/17 Cal Ski

– 21/17 Cal Air Run

– 400m Run

– 30 x 10m Shuttle Runs

KETTLEBELL SWINGS

– Reduce Reps

– Reduce Weight

– Russian Kettlebell Swings

– Single Arm Russian Dumbbell Swings

– Empty Barbell Hang Power Snatches