Warm-up
Run 1 loop
Then with a kettlebell:
10 Single Leg Deadlifts per side
10 Russian Swings per side
10 Single Arm Thursters per side
10 American swings
5 Arm Bar per side
5 Wind mills per side
Skill
KB Clean and Jerk
Strength
1. Front Squat
3-3-3-3
Deadlift
2-2-1-1-1
WOD
“JAG28”
Run 800 meters
28 Kettlebell swings, 2,1.5
28 Strict Pull-ups
28 Kettlebell clean and jerk, 1.5,1
28 Strict Pull-ups
Run 800 meters
*scale KB weight appropriately. Use a band if the strict pull-ups become a challenge.