4 Rounds for time of:
14 Kettlebell Swings
7 Chin-ups
30 Second Standing Plate Hold

3 Rounds:
16 Wallballs
8 Heavy Sumo KB Deads
60 Second Weighted Squat Hold (No wall)

 

2 Rounds for time of:
18 Weighted Knee Raises
8 (1 Weighted Sit-up + 2 Russian Twists)
2 Min. Weighted Plank

*200 Meter Farmer Carry after
each Workout