Complete as many rounds and reps as possible in 15 minutes of:
♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell
 Every 3 minutes until failure, complete 2 rounds of:
Add 3 reps to the toes-to-bars and kettle-bell swings in each progressive 3-minute interval. Stimulus and Strategy: Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettle-bell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettle-bell walking lunge, carry the kettle-bell however you like. Scaling: Reduce the loading of the kettle-bell. To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettle-bell swings, perform Russian kettle-bell swings. For the lunges, perform unweighted or do low box step-ups. In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettle-bell swings, perform sumo dead-lifts or single-arm Russian kettle-bell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up. Coaching cues: On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip. Resources: The Kipping Toes-to-Bar The Kettlebell Swing The Kipping Hanging Knee Raise The Russian Kettlebell Swing The Walking Lunge 
 The moment that the hips reach full extension...the elbows are still straight!
 AMRAP: 20
Stimulus and Strategy: Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets. Scaling: To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box. In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest. Coaching cues: In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees. Resources: The Handstand Hold The L-Sit Plank Variations The L-Sit at Home Gymnastics Course Hollow Body Position 
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