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Warm-up:
Mountain Climber tabata
Skill:
Pistol Practice
Workout: 5 rounds with Double Bells
Over Head carry 15 yards
See Saw press X 5es
Rack Carry 15 yrds
Dbl squats X5
Farmer Carry 15 yrds
Bent Row X5
Charlie Angles 30 yrds
Bear Crawls 30 Yrds
Enjoy!!
P.S. Do some jump rope practice at the end of the workout.

Warm-up:
Deck squat to forearm plank to a jumping jack X 20
Workout: 10 rounds for time
5 pull-ups
10 push-ups
15 air squats
20 swings
Skill:
pistol practice
Enjoy!!

Warm-up:
Do this with a partner or a few partners: as one person jumps rope the other does reverse push-ups or suspended rows. This is really fun to do in a jungle gym where you can hang and hook your feet on the bar and be totally suspended to do rows.
Go back and forth for 3-5 sets of 10
Skill:
Heavy pressing. Work on heavy singles
Workout: AMRAP 20min
renegade row pushup x 5 each side (row, pushup, row, push-up = 1 rep)
double bells single leg dead lift X5 each side
double bells floor press X 5-10 reps
box jump X10
Enjoy!!

Warm-up:
30sec work/30sec rest swings
5 rounds
Skill:
TGU to a bridge
Workout: 4 rounds
30 snatches each side
30 viking push press each side
30 goblet reverse lunge each side
Enjoy!!

Warm-up:
Heavy, medium and light swings X 10
L sit (30 sec)
3 rounds
Skill:
Janda sit-up
Workout: AMRAP 20min or heavy 3 rounds
If you are going to use this workout for a muscle endurance workout do the AMRAP. If you want to use this workout as a strength workout do heavy for 3 rounds
2 Pull-ups
4 Alt press each side
6 Goblet squat
8 double get up sit up
Enjoy!

Warm-up:
TGU step-by-step progression 1 each side
Skill:
bent press
Workout:
light-med weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight
5 snatch press
5 swing clean squat
5 clean squat press snatch
As many rounds as you see fit.
Enjoy!

Warm-up
Kriss Cross abs tabata
Skill:
Janda sit-ups
Pistol Practice
Workout:
1 min snatches
1 min active recovery windmill
1 min weiski’s
1 min active recovery windmill/bent press
5 rounds
Enjoy!!

Skill:
Uneven press: with 2 different size kettlebells (ex. 24kg and 12kg). Double press for 3 reps on each side.
Pull-up practice with and without a kettlebell as added weight.
Workout:
squat tabata 20/10
renegade row X 5 each side
side planks X 10 each side
3 rounds
RKC Minimum: do with a challenging swing weight
1 min swings
1 min jumping jacks
1 min swings
1 min mountain climbers
1 min swings
1 min sprawls
2 rounds
Enjoy!!

Warm-up:
3 min jump rope
Skill:
bottom-up clean and press
Workout: 2 min drill
v-ups X5
thruster X 5 each side
overhead swing X10
push up X5
If you can do 1 pull-up do 5 knees to elbows instead of v-ups.
If you are Intermediate to advance add 10 squat jumps to the end of the workout.
Start every round every 2 min.
Enjoy!