Medium/Heave weights

DB KB Sumo Squat to Frog Hop

6 sets of 12

Heavy weights

5 Rounds

6 Swings
5 Cleans
4 Reverse Lunges
3 Push Press
6 Marches

Switch Sides

Heavy weight

3–5 Rounds

2 Cleans (Left)
2 Overhead Squats (Left)
2 2h Swing
2 Cleans (Right)
2 Overhead Squats (Right)

Heavy weight

Complete 8 rounds AFAP

1 Round =
8 Tactical Swings
8 Tactical Cleans

Medium weight

4x6 Bottom’s up squat + Halo (ea. side, alternating)
4x6 Clean + Warrior Lunge (ea. side)
3x6 Hip Flexor Press (ea. side)
3x5 Windmill (ea. side)

Medium weight

4x10 Clean, Twist & Press (each side)
4x12 Big Ass Circle (alternate directions)
4x8 Windmill (each side)
4x12 Squat Hold Halo (alternate directions)

Medium weights

10 minutes

1x Dbl KB Row
1x Dbl KB Hang Clean
1x Dbl KB Swing
1x Dbl KB Snatch
1x Dbl KB Thruster
1x Dbl KB Push Press

Medium weight

5 Rounds

Each side:
5 Snatches
4 Rows
4 Hang Cleans
4 Squats

Heavy Weight

5–6 Rounds

5 Swing
5 Push Press
5 Rows
5 Squats
15 Burpees (no hop)