Warm Up (as a class)- 2x Through:

  • 400m Row
  • 10 Good Mornings with PVC
  • 10 Overhead Squats with PVC
  • 10 Strict Press with PVC
  • 6 Around the Worlds
  • 15 Second Paleo Chair Hold


  • 10 RM Back Squat

*After 10 RM Back Squat is found, remove all but one plate on each side of the barbell and do max reps at that weight. 

Metcon: 5 RFT

Right Arm:

  • 5 Hang Power Cleans (24kg/16kg)
  • 5 Thrusters (24kg/16kg)
  • 5 Russian Kettlebell Swings (24kg/16kg)

Left Arm

  • 5 Russian Kettlebell Swings (24kg/16kg)
  • 5 Thrusters (24kg/16kg)
  • 5 Hang Power Cleans (24kg/16kg)

*Perform each movement one arm at a time. Right and Left arm equals 1 round. It does not matter which arm you start with. If you put the Kettlebell down at any point of the workout there is a 10 Sit-Up penalty with Kettlebell. Scale as necessary.