Coach Ronda and Wamsley!


15 min EMOM

  • Min 1- 5 Power Cleans (Choose weight, tng)
  • Min 2- 5-8 Strict Pull-ups
  • Min 3- 5-8 Ring Dips/Ring Push-ups

Modify appropriately


Partner Workout!

5 min AMRAP

  • 30m Tire Drag (15m down+back)

Partners Alternate each round

L1: 45/35
L2: 35/25

How to use Kettlebells, beware of language.

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