Complete in order:
20 Walking lunge @ 3/4 BW
x 1, or 2 minutes, whichever comes first.
20 Weighted Abmat sit-up* (25lb. W, 35lb. M)
20 Kettlebell kayak** (25lb. W, 35lb. M)
x 5, or 10 minutes
1 minute rest, then:
20 Jumping pull-up
10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)
x 3, or 6 minutes
1 minute rest, then, broken up any way you choose:
x 1, or 7 minutes
Goal is completion of each piece prior to reaching the time cap- add total time (minus designated rest) for score. If designated weights create or force a compromised position, make an immediate adjustment.
Up to 5 minutes rest, then:
4 Turkish Get-up @ 50% of 1RM (Left arm)
4 Turkish Get-up @ 50% of 1RM (Right arm)
2 Turkish Get-up @ 80-90% of 1RM (Left arm)
2 Turkish Get-up @ 80-90% of 1RM (Right arm)
*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.
***Medicine ball remains in-hand but touches the ground at the end of each sprint.