Classic Kinship workout to kick of the weekend right! For time: 30 KB Swings 30 KB Front squats 30 KB Deadlifts 30 KB Front squats 30 KB...

25 min AMRAP: 10 Dumbbell Push press 20 Lunges 30 Single Unders

5 sets: 3 ea Turkish Get ups ss/ 3-6 negative pull ups 5 minute AMRAP: 10 Overhead squats 25 Double unders/50 Single unders

15 min AMRAP: 10 MB Cleans 10 Double Unders (or attempts) Run

20 min. AMRAP: 10 ea. Single arm dumbbell snatch Jog to Q and back

5 sets: Bench press x 10 alternate with Inverted rows x10 500m Row for time

Front squat: 2, 2, 2, 2, 2, 5 Workout: 11 Minute AMRAP of 18 Deadlift 15 wallball 12 power clean

5 sets: 3-10 of your BEST push ups alternate with 5 ea. leg split squat off a bench Tabata Mash Up Ball slams Single unders

10 Rounds for time: 7 Kettlebell sumo-deadlift high pulls 7 Kettlebell front squats 7 Kettlebell presses

Gymnastic work 10 minute AMRAP: 5 ea. Single arm overhead walking lunge 10 Sit ups 15 Backwards single unders