Outdoors Primarily
Warm Up
In 6 Minutes
400m Run
Then in the remaining time AMRAP
10 Russian Swings
10 Box Step Ups
10 SA KB Push Press (ea)
Mobility
Calf Mash
Shoulder Opening w KB
Accessory
Kettlebell Work
10-8-6-4-2
-Single Arm Seated Arnold Press*
-Pull-overs**
*complete full number of reps on each arm
** Back supported by a Box
WOD (40:00 Cap)
4 Rounds
400m Run
20 Kettlebell Swings 1.5|1
20 Box Jumps
20 Kettlebell Push-press (10 each arm)
SA Kettlebell Overhead Carry 100m, switch arms at the turnaround
Rest 1 Minute
Level 2- 1|0.75
Level 1- 0.75|0.5
Extra Work
8 Min AMRAP
5 Bench Press @ Bodyweight
5 Bar Muscle Ups