Level 1

3 Rounds for distance and total reps.

1 minute of Max Cherry Pickers

4 minute AMRAP of:

10 Push Ups

10/10 One arm Kettlebell Power Clean

30 Jump Rope

Level 2

3 Rounds for distance and total reps.

1 minute of Max Inverted Cherry Pickers

4 minute AMRAP of:

10 Pike Push Ups

10/10 One arm Kettlebell Power Clean, 35/18#

30 Jump Rope

Level 3

3 Rounds for distance and total reps.

1 minute of Max distance Handstand Walk

4 minute AMRAP of:

10 HSPU (pads accepted)

10/10 One arm Kettlebell Power Clean, 44/26

30 Double Unders

Level 4 Rx

3 Rounds for distance and total reps.

1 minute of Max distance Handstand Walk

4 minute AMRAP of:

10 HSPU

10/10 One arm Kettlebell Power Clean, 53/35#

30 Double Unders

Motivation

Wednesday afternoon I got to cover for “Mom” while she went to the doctors.  Sarah dropped the kids off at the gym and then I had to run the kids home for a snack.  Morgan stayed at home while I took Taylor to an activity and then Daniel to Basketball practice.  I didn’t have full mom duties as I got to play with Dallin and Ryan at the park during basketball practice.  It was fun to spend some time with the kids mid week in a fashion I don’t typically get to.  I have to give credit where credit is due.  Sarah finds a way to do what I did with the kids and still fit in a few other errands and make sure the kids have a good dinner.  Thank you to all the Moms and Dads who keep your families running.

Strength

Day 1, 2, or 3

Strategy

Each round consist of 1 minute of max rep cherry pickers or max distance of handstand walks and then 4 minutes of Push Ups / HSPU, single arm kettlebell power clean, and jump rope.  So the entire workout will take 15 minutes.  Pace the push ups but go quickly on the other movements.  The   This workout has very little rest other than short planned breaks for push ups and transition to opposite hands for the kettlebell.

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