Preparation: 3 minutes Assault Bike at moderate pace. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.
Focus: (A.) In 7 minutes find your 1 RM Snatch Grip Deadlift. (B.) In 7 minutes find your 1 RM Push Press.
Storm : 8 Minute AMRAP of:
4: Box Jumps
4: Ball Slams (Use a #20 Ball and focus on full extension overhead and powerful slams.)
4: Pull-ups (Use rings if you can’t get 4 unbroken pull-ups)
4: 26# Double Kettlebell Thrusters
Finisher: 100: 35# Kettlebell swings for time. (Use as few sets as possible to complete the 100 swings.)