| Workout 1 |
| Against 4 Min |
| * Buy In – 25 Am KB Swing 15 1/2 Burpees (from prone to crouching back to prone =1 rep |
| Time remaining: Max rep 1 arm KB Snatch from the hang. Switch arms any time |
| Rest 2 Min |
| Against 4 Min |
| *Buy In – 25 Am KB Swing 15 1/2 Burpees Time Remaining Max Rep KB Clean and Jerk *from the Hang, switch Arms any time |
| Rest 2 Min |
| Against 4 Min |
| * Buy In – 25 Am KB Swing 15 1/2 Burpees Time Remaining: Max Rep Goblet Squat |
| Workout 2 |
| 3 Sets Not for Time |
| 7 ea arm Seated S.A. DB Arnold Press |
| :30 Plank Hold |
| 14 weighted Russian Twist |