With a 20-Minute Clock Push Jerk (Build to a heavy set of 5) 5 - 5 - 5 - 5 - 5 Bicep Dumbbell Curl and Hold 5 Dumbbell Curls into 30...

FRIDAY CHIPPER Big Block Run 100 - Kettlebell Swings 90 - Double-unders 80 - Alternating Dumbell Clean and Jerk 70 - Wall Balls 60 - Hand...

AMRAP - 6 Minutes 12 Air Squats 12 Russian Twist 12 Plate Overhead Lunges 3 Rounds: 20/15 Calorie row 16 Dumbbell Snatches 16 DB Overhead...